Comparing Nutrients in 1 kilogram Potato Skin VS Boiled Black Beans

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Boiled Black Beans	26%	4%	70%

Macro Nutrients

	Potato Skin	Boiled Black Beans	Recommended Dietary Allowance
Energy	20% 580kcal	45.5% 1320kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	5.57% 5.4g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	4.34% 1.4g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	65.6% 1.05g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	7.4% 1.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 124g	182% 237g	130g per day for Men 19-50 years
Sugars	NA	4.4% 3.2g	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	65.8% 25g	229% 87g	38g per day for Men 19-50 years
Protein	46% 25.7g	158% 88.6g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Boiled Black Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	203% 2.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.2% 0.38mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.6% 10.3mg	31.6% 5.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.4% 3.02mg	48.4% 2.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	184% 2.4mg	53% 0.69mg	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	42.5% 170μg	373% 1490μg	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	127% 114mg	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	NA	58% 8.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	27.5% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Boiled Black Beans	Recommended Dietary Allowance
Calcium	30% 300mg	27% 270mg	1000mg per day for Men 19-50 years
Copper	470% 4.23mg	232% 2.1mg	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	405% 32.4mg	263% 21mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	167% 700mg	420mg per day for Men 19-50 years
Manganese	262% 6mg	193% 4.44mg	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	54.3% 380mg	200% 1400mg	700mg per day for Men 19-50 years
Potassium	121% 4130mg	104% 3550mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	102% 11mg	11mg per day for Men 19-50 years
Water	22.5% 833g	17.8% 657g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Potato Skin has 2 times more Vitamin B3, 1.2 times more Vitamin B5, 3.5 times more Vitamin B6 and more Vitamin C than Boiled Black Beans.
• While 1 kg of Boiled Black Beans contains 11.6 times more Vitamin B1, 1.6 times more Vitamin B2 and 8.8 times more Vitamin B9 than Raw Potato Skin.
• 1 kilogram of Potato Skin have insufficient amounts of Vitamin B1
• 1 kilogram of Boiled Black Beans have insufficient amounts of Vitamin C
• Both Raw Potato Skin as well as Boiled Black Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Potato Skin has 2 times more Copper, 1.5 times more Iron, 1.4 times more Manganese and 1.3 times more Water than Boiled Black Beans.
• While 1 kg of Boiled Black Beans contains 3 times more Magnesium, 3.7 times more Phosphorus, 4 times more Selenium and 3.2 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Boiled Black Beans contain similar levels of Calcium and Potassium per one kilogram.
• 1 kilogram of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Boiled Black Beans contains 2.3 times more Energy, 10.5 times more Omega 3, 1.9 times more Carbohydrate, 3.5 times more Fiber and 3.4 times more Protein than Raw Potato Skin.
• 1 kilogram of Potato Skin provide inadequate amounts of Omega 3
• Both Raw Potato Skin as well as Boiled Black Beans provide inadequate amounts of Omega 6 in one kilogram.