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

Macros Ratio

	Protein	Fat	Carbs
Boiled Black Beans	26%	4%	70%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Boiled Black Beans	Baked Potato Skin	Recommended Dietary Allowance
Energy	45.5% 1320kcal	68.3% 1980kcal	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	354% 461g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	19.3% 14g	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	208% 79g	38g per day for Men 19-50 years
Protein	158% 88.6g	76.6% 43g	56g per day for Men 19-50 years

Vitamins

	Boiled Black Beans	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	203% 2.44mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	81.5% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.6% 5.05mg	192% 30.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.4% 2.42mg	171% 8.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	472% 6.14mg	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	55% 220μg	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	150% 135mg	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	14% 17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Black Beans	Baked Potato Skin	Recommended Dietary Allowance
Calcium	27% 270mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	232% 2.1mg	908% 8.17mg	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	880% 70.4mg	8mg per day for Men 19-50 years
Magnesium	167% 700mg	102% 430mg	420mg per day for Men 19-50 years
Manganese	193% 4.44mg	268% 6.16mg	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	144% 1010mg	700mg per day for Men 19-50 years
Potassium	104% 3550mg	169% 5730mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	14% 210mg	1500mg per day for Men 19-50 years
Zinc	102% 11mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	17.8% 657g	12.8% 473g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Boiled Black Beans versus 1 kg of Baked Potato Skin 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 Skin:

• 1 kilogram of Boiled Black Beans has 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 1 kg of Baked Potato Skin contains 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.
• 1 kilogram of Boiled Black Beans have insufficient amounts of Vitamin C
• 1 kilogram 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 one kilogram.

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

• 1 kilogram of Boiled Black Beans has 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 1 kg of Baked Potato Skin contains 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.
• 1 kilogram of Baked Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Black Beans has 10.5 times more Omega 3 and 2.1 times more Protein than Baked Potato Skin.
• While 1 kg of Baked Potato Skin contains 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 one kilogram.
• 1 kilogram 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 one kilogram.