Comparing Nutrients in 5 ounces Boiled Black Beans VS Potato Skin

Macros Ratio

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

Macro Nutrients

	Boiled Black Beans	Potato Skin	Recommended Dietary Allowance
Energy	6.45% 187kcal	2.83% 82.2kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.77g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	1.05% 0.18g	0.27% 0.045g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26% 33.6g	13.6% 17.6g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	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	32.5% 12.3g	9.33% 3.54g	38g per day for Men 19-50 years
Protein	22.4% 12.6g	6.5% 3.64g	56g per day for Men 19-50 years

Vitamins

	Boiled 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	29% 0.35mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.43% 0.084mg	4.14% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.47% 0.72mg	9.15% 1.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.86% 0.34mg	8.56% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.52% 0.098mg	26% 0.34mg	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	53% 211μg	6.02% 24μg	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	18% 16mg	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	8.22% 1.23mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.9% 4.68μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Black Beans	Potato Skin	Recommended Dietary Allowance
Calcium	3.83% 38.3mg	4.25% 42.5mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	66.6% 0.6mg	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	37.2% 2.98mg	57.4% 4.6mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	7.76% 32.6mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	37% 0.85mg	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	28.3% 198mg	7.7% 54mg	700mg per day for Men 19-50 years
Potassium	15% 503mg	17.2% 585mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.94% 14mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	2.5% 93g	3.2% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Black Beans VS Potato Skin per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Black Beans versus 5 oz of Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Black Beans vs Potato Skin:

• 5 ounces of Boiled Black Beans have 11.6 times more Vitamin B1, 1.6 times more Vitamin B2 and 8.8 times more Vitamin B9 than Potato Skin.
• While 5 oz of Raw Potato Skin contain 2 times more Vitamin B3, 3.5 times more Vitamin B6 and more Vitamin C than Boiled Black Beans.
• Both Boiled Black Beans and Potato Skin provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Boiled Black Beans have insufficient amounts of Vitamin C
• 5 ounces of Potato Skin have insufficient amounts of Vitamin B1
• Both Boiled Black Beans as well as Raw Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Black Beans vs Potato Skin:

• 5 ounces of Boiled Black Beans have 3 times more Magnesium, 3.7 times more Phosphorus, 4 times more Selenium and 3.2 times more Zinc than Potato Skin.
• While 5 oz of Raw Potato Skin contain 2 times more Copper, 1.5 times more Iron, 1.4 times more Manganese and 1.3 times more Water than Boiled Black Beans.
• Both Boiled Black Beans and Potato Skin contain similar levels of Calcium and Potassium per five ounces.
• 5 ounces of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Black Beans have 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 Potato Skin.
• 5 ounces of Potato Skin provide inadequate amounts of Omega 3
• Both Boiled Black Beans as well as Raw Potato Skin provide inadequate amounts of Omega 6 in five ounces.