Comparing Nutrients in 1 kilogram Baked Potato Skin VS Black Beans

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Black Beans	25%	4%	71%

Macro Nutrients

	Baked Potato Skin	Black Beans	Recommended Dietary Allowance
Energy	68.3% 1980kcal	118% 3410kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	14.6% 14g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	11.4% 3.66g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	174% 2.78g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	19.5% 3.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	354% 461g	480% 624g	130g per day for Men 19-50 years
Sugars	19.3% 14g	29.2% 21g	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	208% 79g	408% 155g	38g per day for Men 19-50 years
Protein	76.6% 43g	386% 216g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Black Beans	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	102% 1.22mg	750% 9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81.5% 1.06mg	148% 1.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	192% 30.7mg	122% 19.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	171% 8.57mg	180% 9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	472% 6.14mg	220% 2.86mg	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	55% 220μg	1110% 4440μg	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	150% 135mg	0% 0mg	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	2.67% 0.4mg	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 17μg	46.7% 56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Black Beans	Recommended Dietary Allowance
Calcium	34% 340mg	123% 1230mg	1000mg per day for Men 19-50 years
Copper	908% 8.17mg	934% 8.4mg	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	880% 70.4mg	628% 50.2mg	8mg per day for Men 19-50 years
Magnesium	102% 430mg	407% 1710mg	420mg per day for Men 19-50 years
Manganese	268% 6.16mg	461% 10.6mg	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	144% 1010mg	503% 3520mg	700mg per day for Men 19-50 years
Potassium	169% 5730mg	436% 14830mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	14% 210mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	332% 36.5mg	11mg per day for Men 19-50 years
Water	12.8% 473g	2.98% 110g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Baked Potato Skin has 1.6 times more Vitamin B3, 2.1 times more Vitamin B6 and more Vitamin C than Black Beans.
• While 1 kg of Raw Black Beans contains 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 one kilogram.
• 1 kilogram of Baked Potato Skin have insufficient amounts of Vitamin K
• 1 kilogram 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 one kilogram.

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

• 1 kilogram of Baked Potato Skin has 1.4 times more Iron than Black Beans.
• While 1 kg of Raw Black Beans contains 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 one kilogram.
• 1 kilogram of Baked Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Black Beans contains 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.
• 1 kilogram 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 one kilogram.