Comparing Nutrients in 1 pound Cooked Frozen Beans,Young Pinto with Salt VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Beans,Young Pinto with Salt	23%	3%	74%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Cooked Frozen Beans,Young Pinto with Salt	Baked Potato Skin	Recommended Dietary Allowance
Energy	25.3% 735kcal	31% 898kcal	2900kcal per day for Men 19-50 years
Fat	2.24% 2.18g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.82% 0.26g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	50% 0.8g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	2.64% 0.45g	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	108% 140g	161% 209g	130g per day for Men 19-50 years
Sugars	NA	8.76% 6.35g	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	64.5% 24.5g	94% 36g	38g per day for Men 19-50 years
Protein	75.4% 42.2g	34.7% 19.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Beans,Young Pinto with Salt	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	NA	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	104% 1.24mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.7% 0.49mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.87mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.4% 1.17mg	77.7% 3.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.7% 0.88mg	214% 2.8mg	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	38.6% 154μg	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	3.53% 3.18mg	68% 61.2mg	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	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.43% 7.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Beans,Young Pinto with Salt	Baked Potato Skin	Recommended Dietary Allowance
Calcium	23.6% 236mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	44.4% 0.4mg	412% 3.7mg	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	154% 12.3mg	399% 32mg	8mg per day for Men 19-50 years
Magnesium	58.3% 245mg	46.4% 195mg	420mg per day for Men 19-50 years
Manganese	97% 2.24mg	121% 2.8mg	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	64.8% 454mg	65.4% 458mg	700mg per day for Men 19-50 years
Potassium	86% 2930mg	76.4% 2599mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	96% 1447mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	28.5% 3.13mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	7.1% 263g	5.8% 215g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Beans,Young Pinto with Salt VS Baked Potato Skin per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Frozen Beans,Young Pinto with Salt versus 1 lb of Baked Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Frozen Beans,Young Pinto with Salt vs Baked Potato Skin:

• 1 pound of Cooked Frozen Beans,Young Pinto with Salt has 2.2 times more Vitamin B1 and 1.5 times more Vitamin B9 than Baked Potato Skin.
• While 1 lb of Baked Potato Skin contains 4.8 times more Vitamin B3, 3.3 times more Vitamin B5, 3.2 times more Vitamin B6 and 19.3 times more Vitamin C than Boiled Frozen Beans,Young Pinto, drained with Salt.
• Both Cooked Frozen Beans,Young Pinto with Salt and Baked Potato Skin provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Cooked Frozen Beans,Young Pinto with Salt have insufficient amounts of Vitamin C
• Both Boiled Frozen Beans,Young Pinto, drained with Salt as well as Baked Potato Skin have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Frozen Beans,Young Pinto with Salt vs Baked Potato Skin:

• 1 pound of Cooked Frozen Beans,Young Pinto with Salt has 1.5 times more Calcium, 1.3 times more Magnesium, 2 times more Selenium, 15.2 times more Sodium and 1.4 times more Zinc than Baked Potato Skin.
• While 1 lb of Baked Potato Skin contains 9.3 times more Copper and 2.6 times more Iron than Boiled Frozen Beans,Young Pinto, drained with Salt.
• Both Cooked Frozen Beans,Young Pinto with Salt and Baked Potato Skin contain similar levels of Manganese, Phosphorus and Potassium per one pound.
• 1 pound of Baked Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Frozen Beans,Young Pinto with Salt has 17.7 times more Omega 3 and 2.2 times more Protein than Baked Potato Skin.
• While 1 lb of Baked Potato Skin contains 1.5 times more Carbohydrate and 1.5 times more Fiber than Boiled Frozen Beans,Young Pinto, drained with Salt.
• Both Cooked Frozen Beans,Young Pinto with Salt and Baked Potato Skin offer comparable quantities of Energy per one pound.
• 1 pound of Baked Potato Skin provide inadequate amounts of Omega 3
• Both Boiled Frozen Beans,Young Pinto, drained with Salt as well as Baked Potato Skin provide inadequate amounts of Omega 6 in one pound.