Comparing Nutrients in 1 kilogram Black Beans VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Black Beans	25%	4%	71%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Black Beans	Baked Potato Flesh	Recommended Dietary Allowance
Energy	118% 3410kcal	32% 930kcal	2900kcal per day for Men 19-50 years
Fat	14.6% 14g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	11.4% 3.66g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	174% 2.78g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	19.5% 3.32g	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	480% 624g	166% 216g	130g per day for Men 19-50 years
Sugars	29.2% 21g	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	408% 155g	39.5% 15g	38g per day for Men 19-50 years
Protein	386% 216g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	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	750% 9mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	148% 1.93mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	122% 19.6mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	180% 9mg	111% 5.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	220% 2.86mg	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	1110% 4440μg	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	14% 2.1mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	46.7% 56μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Beans	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	123% 1230mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	934% 8.4mg	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	628% 50.2mg	43.8% 3.5mg	8mg per day for Men 19-50 years
Magnesium	407% 1710mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	461% 10.6mg	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	503% 3520mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	436% 14830mg	115% 3910mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	332% 36.5mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	2.98% 110g	20.4% 754g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of 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 Black Beans vs Baked Potato Flesh:

• 1 kilogram of Black Beans has 8.6 times more Vitamin B1, 9.2 times more Vitamin B2, 1.4 times more Vitamin B3, 1.6 times more Vitamin B5, 49.3 times more Vitamin B9 and 18.7 times more Vitamin K than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains more Vitamin C than Raw Black Beans.
• Both Black Beans and Baked Potato Flesh provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Black Beans have insufficient amounts of Vitamin C
• 1 kilogram of Baked Potato Flesh have insufficient amounts of Vitamin B2 and Vitamin K
• Both Raw Black Beans as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

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

• 1 kilogram of Black Beans has 24.6 times more Calcium, 3.9 times more Copper, 14.3 times more Iron, 6.8 times more Magnesium, 6.6 times more Manganese, 7 times more Phosphorus, 3.8 times more Potassium, 10.7 times more Selenium and 12.6 times more Zinc than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains 6.8 times more Water than Raw Black Beans.
• 1 kilogram of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Black Beans has 3.7 times more Energy, 27.8 times more Omega 3, 2.9 times more Carbohydrate, 1.2 times more Sugars, 10.3 times more Fiber and 11 times more Protein than Baked Potato Flesh.
• 1 kilogram of Baked Potato Flesh provide inadequate amounts of Omega 3
• Both Raw Black Beans as well as Baked Potatoes Flesh no Salt provide inadequate amounts of Omega 6 in one kilogram.