Comparing Nutrients in 1 pound Baked Red Potatoes VS Boiled Black Beans

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Boiled Black Beans	26%	4%	70%

Macro Nutrients

	Baked Red Potatoes	Boiled Black Beans	Recommended Dietary Allowance
Energy	13.6% 395kcal	20.6% 599kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	2.53% 2.45g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	1.97% 0.63g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	29.8% 0.48g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	3.36% 0.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.4% 89g	82.7% 108g	130g per day for Men 19-50 years
Sugars	8.95% 6.5g	2% 1.45g	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	2.75% 2g	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	% 2.5g	NA	g per day for Men 19-50 years
Sucrose	% 2.04g	NA	g per day for Men 19-50 years
Fiber	21.5% 8.16g	104% 39.5g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	71.8% 40g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Boiled 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	27.2% 0.33mg	92% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	20.6% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.2% 7.23mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	24% 0.31mg	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	30.6% 122μg	169% 676μg	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	63.5% 57mg	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	2.4% 0.36mg	26.3% 3.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	12.5% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Boiled Black Beans	Recommended Dietary Allowance
Calcium	4.1% 41mg	12.2% 122mg	1000mg per day for Men 19-50 years
Copper	87.7% 0.79mg	105% 0.95mg	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	39.7% 3.18mg	119% 9.53mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	87.6% 2mg	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	46.7% 327mg	91% 635mg	700mg per day for Men 19-50 years
Potassium	72.7% 2472mg	47.4% 1610mg	3400mg per day for Men 19-50 years
Selenium	NA	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	46% 5.1mg	11mg per day for Men 19-50 years
Water	9.4% 348g	8.06% 298g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Boiled Black Beans per 1 lb

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

Lets compare vitamin content per 1 pound of Baked Red Potatoes vs Boiled Black Beans:

• 1 pound of Baked Red Potatoes has 3.2 times more Vitamin B3, 1.4 times more Vitamin B5, 3.1 times more Vitamin B6 and more Vitamin C than Boiled Black Beans.
• While 1 lb of Boiled Black Beans contains 3.4 times more Vitamin B1, 5.5 times more Vitamin B9 and 10.9 times more Vitamin E than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Boiled Black Beans provide similar amounts of Vitamin B2 and Vitamin K per one pound.
• 1 pound of Baked Red Potatoes have insufficient amounts of Vitamin E
• 1 pound of Boiled Black Beans have insufficient amounts of Vitamin C
• Both Baked Whole Red Potatoes as well as Boiled Black Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Baked Red Potatoes vs Boiled Black Beans:

• 1 pound of Baked Red Potatoes has 1.5 times more Potassium than Boiled Black Beans.
• While 1 lb of Boiled Black Beans contains 3 times more Calcium, 3 times more Iron, 2.5 times more Magnesium, 2.6 times more Manganese, 1.9 times more Phosphorus and 2.8 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Boiled Black Beans contain similar levels of Copper per one pound.
• 1 pound of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Boiled Black Beans contains 1.5 times more Energy, 7 times more Omega 3, 4.8 times more Fiber and 3.9 times more Protein than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Boiled Black Beans offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Baked Red Potatoes provide inadequate amounts of Omega 3
• Both Baked Whole Red Potatoes as well as Boiled Black Beans provide inadequate amounts of Omega 6 in one pound.