Nutrient Comparison: Baked Potato Skin VS Black Beans per 14 oz
Compare the macro and micronutrient content in 14 oz of Baked Potato Skin versus 14 oz of Black Beans to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Baked Potato Skin vs Black Beans:
- 14 ounces of Baked Potato Skin have 1.6 times more Vitamin B3, 2.1 times more Vitamin B6 and more Vitamin C than Black Beans.
- While 14 oz of Raw Black Beans contain 7.4 times more Vitamin B1, 1.8 times more Vitamin B2, 20.2 times more Vitamin B9 and 3.3 times more Vitamin K than Baked Potato Skin.
- Both Baked Potato Skin and Black Beans provide similar amounts of Vitamin B5 per 14 ounces.
- 14 ounces of Baked Potato Skin have insufficient amounts of Vitamin K
- 14 ounces of Black Beans have insufficient amounts of Vitamin C
- Both Baked Potato Skin as well as Raw Black Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 14 ounces.
Comparing minerals per 14 ounces for Baked Potato Skin vs Black Beans:
- 14 ounces of Baked Potato Skin have 1.4 times more Iron than Black Beans.
- While 14 oz of Raw Black Beans contain 3.6 times more Calcium, 4 times more Magnesium, 1.7 times more Manganese, 3.5 times more Phosphorus, 2.6 times more Potassium, 4.6 times more Selenium and 7.4 times more Zinc than Baked Potato Skin.
- Both Baked Potato Skin and Black Beans contain similar levels of Copper per 14 ounces.
- 14 ounces of Baked Potato Skin lack sufficient amounts of Selenium
Comparison of macro-nutrients per 14 ounces:
- 14 oz of Raw Black Beans contain 1.7 times more Energy, 27.8 times more Omega 3, 1.4 times more Carbohydrate, 1.5 times more Sugars, 2 times more Fiber and 5 times more Protein than Baked Potato Skin.
- 14 ounces of Baked Potato Skin provide inadequate amounts of Omega 3
- Both Baked Potato Skin as well as Raw Black Beans provide inadequate amounts of Omega 6 in 14 ounces.