Comparing Nutrients in 1 kilogram Black Beans VS Boiled Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Black Beans	25%	4%	71%
Boiled Potato Skin	14%	1%	85%

Macro Nutrients

	Black Beans	Boiled Potato Skin	Recommended Dietary Allowance
Energy	118% 3410kcal	27% 780kcal	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	132% 172g	130g per day for Men 19-50 years
Sugars	29.2% 21g	NA	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	87% 33g	38g per day for Men 19-50 years
Protein	386% 216g	51% 28.6g	56g per day for Men 19-50 years

Vitamins

	Black Beans	Boiled Potato Skin	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	26.7% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	148% 1.93mg	27.7% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	122% 19.6mg	76.4% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	180% 9mg	72.2% 3.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	220% 2.86mg	184% 2.4mg	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	25% 100μg	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	57.8% 52mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	46.7% 56μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Beans	Boiled Potato Skin	Recommended Dietary Allowance
Calcium	123% 1230mg	45% 450mg	1000mg per day for Men 19-50 years
Copper	934% 8.4mg	976% 8.78mg	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	759% 60.7mg	8mg per day for Men 19-50 years
Magnesium	407% 1710mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	461% 10.6mg	582% 13.4mg	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	77% 540mg	700mg per day for Men 19-50 years
Potassium	436% 14830mg	120% 4070mg	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	9.33% 140mg	1500mg per day for Men 19-50 years
Zinc	332% 36.5mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	2.98% 110g	21% 778g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Black Beans has 28.1 times more Vitamin B1, 5.4 times more Vitamin B2, 1.6 times more Vitamin B3, 2.5 times more Vitamin B5 and 44.4 times more Vitamin B9 than Boiled Potato Skin.
• While 1 kg of Boiled Potato Skin no Salt contains more Vitamin C than Raw Black Beans.
• Both Black Beans and Boiled Potato Skin provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Black Beans have insufficient amounts of Vitamin C
• Both Raw Black Beans as well as Boiled Potato Skin no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Black Beans has 2.7 times more Calcium, 5.7 times more Magnesium, 6.5 times more Phosphorus, 3.6 times more Potassium, 10.7 times more Selenium and 8.3 times more Zinc than Boiled Potato Skin.
• While 1 kg of Boiled Potato Skin no Salt contains 1.3 times more Manganese and 7.1 times more Water than Raw Black Beans.
• Both Black Beans and Boiled Potato Skin contain similar levels of Copper and Iron per one kilogram.
• 1 kilogram of Boiled Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Black Beans has 4.4 times more Energy, 27.8 times more Omega 3, 3.6 times more Carbohydrate, 4.7 times more Fiber and 7.6 times more Protein than Boiled Potato Skin.
• 1 kilogram of Boiled Potato Skin provide inadequate amounts of Omega 3
• Both Raw Black Beans as well as Boiled Potato Skin no Salt provide inadequate amounts of Omega 6 in one kilogram.