Nutrient Comparison: Boiled Black Beans VS Baked Potato Skin per 14 oz
Compare the macro and micronutrient content in 14 oz of Boiled Black Beans versus 14 oz of Baked Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Boiled Black Beans vs Baked Potato Skin:
- 14 ounces of Boiled Black Beans have 2 times more Vitamin B1, 6.8 times more Vitamin B9, 21.8 times more Vitamin E and 1.9 times more Vitamin K than Baked Potato Skin.
- While 14 oz of Baked Potato Skin contain 1.8 times more Vitamin B2, 6.1 times more Vitamin B3, 3.5 times more Vitamin B5, 8.9 times more Vitamin B6 and more Vitamin C than Boiled Black Beans.
- 14 ounces of Boiled Black Beans have insufficient amounts of Vitamin C
- 14 ounces of Baked Potato Skin have insufficient amounts of Vitamin E and Vitamin K
- Both Boiled Black Beans as well as Baked Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Boiled Black Beans vs Baked Potato Skin:
- 14 ounces of Boiled Black Beans have 1.6 times more Magnesium, 1.4 times more Phosphorus, 1.7 times more Selenium and 2.3 times more Zinc than Baked Potato Skin.
- While 14 oz of Baked Potato Skin contain 1.3 times more Calcium, 3.9 times more Copper, 3.4 times more Iron, 1.4 times more Manganese and 1.6 times more Potassium than Boiled Black Beans.
- 14 ounces of Baked Potato Skin lack sufficient amounts of Selenium
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Boiled Black Beans have 10.5 times more Omega 3 and 2.1 times more Protein than Baked Potato Skin.
- While 14 oz of Baked Potato Skin contain 1.5 times more Energy and 1.9 times more Carbohydrate than Boiled Black Beans.
- Both Boiled Black Beans and Baked Potato Skin offer comparable quantities of Fiber per 14 ounces.
- 14 ounces of Baked Potato Skin provide inadequate amounts of Omega 3
- Both Boiled Black Beans as well as Baked Potato Skin provide inadequate amounts of Omega 6 in 14 ounces.