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Comparing Nutrients in 100 grams Baked Potato SkinVS Boiled Kidney Beans

Macros Ratio

Protein Fat Carbs

Baked Potato Skin
8%
0%
92%
Boiled Kidney Beans
27%
3%
70%
100 g ▼

Macro Nutrients

6.83%198kcal
Energy
4.38%127kcal
198 kcalvs127 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.1%0.1g
Fat
0.52%0.5g
0.1 gvs0.5 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.081%0.026g
Saturated Fat
0.23%0.073g
0.026 gvs0.073 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.63%0.01g
Omega 3
10.6%0.17g
0.01 gvs0.17 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.19%0.032g
Omega 6
0.64%0.11g
0.032 gvs0.11 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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35.4%46g
Carbohydrate
17.5%23g
46 gvs23 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1.93%1.4g
Sugars
0.44%0.32g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
1.4 gvs0.32 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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20.8%7.9g
Fiber
17%6.4g
7.9 gvs6.4 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
7.66%4.3g
Protein
15.5%8.67g
4.3 gvs8.67 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

0.11%1μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
1 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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10%0.12mg
Vitamin B1
13.3%0.16mg
Thiamine
0.12 mgvs0.16 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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8.15%0.11mg
Vitamin B2
4.46%0.058mg
Riboflavin
0.11 mgvs0.058 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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19%3.07mg
Vitamin B3
3.6%0.58mg
Niacin, nicotinic acid, niacinamide
3.07 mgvs0.58 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
17%0.86mg
Vitamin B5
4.4%0.22mg
Pantothenic acid
0.86 mgvs0.22 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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47.2%0.61mg
Vitamin B6
9.23%0.12mg
Pyridoxine
0.61 mgvs0.12 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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5.5%22μg
Vitamin B9
32.5%130μg
Folates and Folic Acid
22 μgvs130 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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15%13.5mg
Vitamin C
1.33%1.2mg
Ascorbic acid
13.5 mgvs1.2 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.27%0.04mg
Vitamin E
0.2%0.03mg
Tocopherols and Tocotrienols
0.04 mgvs0.03 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1.4%1.7μg
Vitamin K
7%8.4μg
Phytomenadione or phylloquinone
1.7 μgvs8.4 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

3.4%34mg
Calcium
3.5%35mg
34 mgvs35 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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91%0.82mg
Copper
24%0.22mg
0.82 mgvs0.22 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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88%7.04mg
Iron
27.8%2.22mg
7.04 mgvs2.22 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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10.2%43mg
Magnesium
10%42mg
43 mgvs42 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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26.8%0.62mg
Manganese
18.7%0.43mg
0.62 mgvs0.43 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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14.4%101mg
Phosphorus
19.7%138mg
101 mgvs138 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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17%573mg
Potassium
12%405mg
573 mgvs405 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.27%0.7μg
Selenium
2%1.1μg
0.7 μgvs1.1 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
1.4%21mg
Sodium
0.067%1mg
21 mgvs1 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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4.45%0.49mg
Zinc
9.1%1mg
0.49 mgvs1 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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1.28%47.3g
Water
1.8%67g
47.3 gvs67 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 grams of Baked Potato Skin vs Boiled Kidney Beans:
Comparing minerals per 100 grams for Baked Potato Skin vs Boiled Kidney Beans:
Comparison of macro-nutrients per 100 grams:



Compare more foods per 100 g: