Comparing Nutrients in 1 pound Black Beans VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Black Beans	25%	4%	71%
Potato Skin	17%	1%	82%

Macro Nutrients

	Black Beans	Potato Skin	Recommended Dietary Allowance
Energy	53.3% 1547kcal	9.07% 263kcal	2900kcal per day for Men 19-50 years
Fat	6.64% 6.44g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.66g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	79% 1.26g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	8.86% 1.5g	0.85% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	218% 283g	43.4% 56.4g	130g per day for Men 19-50 years
Sugars	13.3% 9.6g	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	185% 70.3g	30% 11.3g	38g per day for Men 19-50 years
Protein	175% 98g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Black Beans	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	340% 4.1mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67.3% 0.88mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.4% 8.87mg	29.3% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	81.6% 4.08mg	27.4% 1.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	83.4% 1.1mg	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	503% 2014μg	19.3% 77μg	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	57.5% 51.7mg	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	6.35% 0.95mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Beans	Potato Skin	Recommended Dietary Allowance
Calcium	55.8% 558mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	424% 3.8mg	213% 1.9mg	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	285% 22.8mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	185% 776mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	209% 4.8mg	119% 2.73mg	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	228% 1597mg	24.6% 172mg	700mg per day for Men 19-50 years
Potassium	198% 6727mg	55% 1873mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	3.02% 45.4mg	1500mg per day for Men 19-50 years
Zinc	151% 16.6mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	1.35% 50g	10.2% 378g	3700g per day for Men 19-50 years

Nutrient Comparison: Black Beans VS Potato Skin per 1 lb

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

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

• 1 pound of Black Beans has 42.9 times more Vitamin B1, 5.1 times more Vitamin B2, 1.9 times more Vitamin B3, 3 times more Vitamin B5 and 26.1 times more Vitamin B9 than Potato Skin.
• While 1 lb of Raw Potato Skin contains more Vitamin C than Raw Black Beans.
• Both Black Beans and Potato Skin provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Black Beans have insufficient amounts of Vitamin C
• 1 pound of Potato Skin have insufficient amounts of Vitamin B1
• Both Raw Black Beans as well as Raw Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Black Beans vs Potato Skin:

• 1 pound of Black Beans has 4.1 times more Calcium, 2 times more Copper, 1.5 times more Iron, 7.4 times more Magnesium, 1.8 times more Manganese, 9.3 times more Phosphorus, 3.6 times more Potassium, 10.7 times more Selenium and 10.4 times more Zinc than Potato Skin.
• While 1 lb of Raw Potato Skin contains 7.6 times more Water than Raw Black Beans.
• 1 pound of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Black Beans has 5.9 times more Energy, 27.8 times more Omega 3, 5 times more Carbohydrate, 6.2 times more Fiber and 8.4 times more Protein than Potato Skin.
• 1 pound of Potato Skin provide inadequate amounts of Omega 3
• Both Raw Black Beans as well as Raw Potato Skin provide inadequate amounts of Omega 6 in one pound.