Comparing Nutrients in 1 pound 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	31% 898kcal	53.3% 1547kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	6.64% 6.44g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	5.2% 1.66g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	79% 1.26g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	8.86% 1.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	161% 209g	218% 283g	130g per day for Men 19-50 years
Sugars	8.76% 6.35g	13.3% 9.6g	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	94% 36g	185% 70.3g	38g per day for Men 19-50 years
Protein	34.7% 19.5g	175% 98g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Black Beans	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	340% 4.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	67.3% 0.88mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	55.4% 8.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	77.7% 3.9mg	81.6% 4.08mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	214% 2.8mg	100% 1.3mg	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	25% 100μg	503% 2014μg	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	68% 61.2mg	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	1.2% 0.18mg	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.43% 7.7μg	21% 25.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Black Beans	Recommended Dietary Allowance
Calcium	15.4% 154mg	55.8% 558mg	1000mg per day for Men 19-50 years
Copper	412% 3.7mg	424% 3.8mg	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	399% 32mg	285% 22.8mg	8mg per day for Men 19-50 years
Magnesium	46.4% 195mg	185% 776mg	420mg per day for Men 19-50 years
Manganese	121% 2.8mg	209% 4.8mg	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	65.4% 458mg	228% 1597mg	700mg per day for Men 19-50 years
Potassium	76.4% 2599mg	198% 6727mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	151% 16.6mg	11mg per day for Men 19-50 years
Water	5.8% 215g	1.35% 50g	3700g per day for Men 19-50 years

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

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

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

• 1 pound 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 lb 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 pound.
• 1 pound of Baked Potato Skin have insufficient amounts of Vitamin K
• 1 pound 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 pound.

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

• 1 pound of Baked Potato Skin has 1.4 times more Iron than Black Beans.
• While 1 lb 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 pound.
• 1 pound of Baked Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb 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 pound 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 pound.