Comparing Nutrients in 1 kilogram Boiled Black Beans VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Boiled Black Beans	26%	4%	70%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Boiled Black Beans	Baked Potato Flesh	Recommended Dietary Allowance
Energy	45.5% 1320kcal	32% 930kcal	2900kcal per day for Men 19-50 years
Fat	5.57% 5.4g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	4.34% 1.4g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	65.6% 1.05g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	7.4% 1.26g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	182% 237g	166% 216g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	23.4% 17g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	229% 87g	39.5% 15g	38g per day for Men 19-50 years
Protein	158% 88.6g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Black Beans	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	203% 2.44mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.6% 5.05mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.4% 2.42mg	111% 5.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	232% 3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	373% 1490μg	22.5% 90μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	142% 128mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	58% 8.7mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.5% 33μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Black Beans	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	27% 270mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	232% 2.1mg	239% 2.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	263% 21mg	43.8% 3.5mg	8mg per day for Men 19-50 years
Magnesium	167% 700mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	193% 4.44mg	70% 1.6mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	200% 1400mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	104% 3550mg	115% 3910mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	102% 11mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	17.8% 657g	20.4% 754g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Black Beans VS Baked Potato Flesh per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Black Beans versus 1 kg of Baked Potato Flesh to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Black Beans vs Baked Potato Flesh:

• 1 kilogram of Boiled Black Beans has 2.3 times more Vitamin B1, 2.8 times more Vitamin B2, 16.6 times more Vitamin B9, 21.8 times more Vitamin E and 11 times more Vitamin K than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains 2.8 times more Vitamin B3, 2.3 times more Vitamin B5, 4.4 times more Vitamin B6 and more Vitamin C than Boiled Black Beans.
• 1 kilogram of Boiled Black Beans have insufficient amounts of Vitamin C
• 1 kilogram of Baked Potato Flesh have insufficient amounts of Vitamin B2, Vitamin E and Vitamin K
• Both Boiled Black Beans as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Black Beans vs Baked Potato Flesh:

• 1 kilogram of Boiled Black Beans has 5.4 times more Calcium, 6 times more Iron, 2.8 times more Magnesium, 2.8 times more Manganese, 2.8 times more Phosphorus, 4 times more Selenium and 3.9 times more Zinc than Baked Potato Flesh.
• Both Boiled Black Beans and Baked Potato Flesh contain similar levels of Copper and Potassium per one kilogram.
• 1 kilogram of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Black Beans has 1.4 times more Energy, 10.5 times more Omega 3, 5.8 times more Fiber and 4.5 times more Protein than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains 5.3 times more Sugars than Boiled Black Beans.
• Both Boiled Black Beans and Baked Potato Flesh offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Baked Potato Flesh provide inadequate amounts of Omega 3
• Both Boiled Black Beans as well as Baked Potatoes Flesh no Salt provide inadequate amounts of Omega 6 in one kilogram.