Comparing Nutrients in 5 ounces Potato Skin VS Boiled Black Beans

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Potato Skin	Boiled Black Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.14% 0.054mg	6.43% 0.084mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.15% 1.46mg	4.47% 0.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.56% 0.43mg	6.86% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	7.52% 0.098mg	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	6.02% 24μg	53% 211μg	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	18% 16mg	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	NA	8.22% 1.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.9% 4.68μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

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

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

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

• 5 ounces of Potato Skin have 2 times more Vitamin B3, 1.2 times more Vitamin B5, 3.5 times more Vitamin B6 and more Vitamin C than Boiled Black Beans.
• While 5 oz of Boiled Black Beans contain 11.6 times more Vitamin B1, 1.6 times more Vitamin B2 and 8.8 times more Vitamin B9 than Raw Potato Skin.
• 5 ounces of Potato Skin have insufficient amounts of Vitamin B1
• 5 ounces of Boiled Black Beans have insufficient amounts of Vitamin C
• Both Raw Potato Skin as well as Boiled Black Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Potato Skin have 2 times more Copper, 1.5 times more Iron, 1.4 times more Manganese and 1.3 times more Water than Boiled Black Beans.
• While 5 oz of Boiled Black Beans contain 3 times more Magnesium, 3.7 times more Phosphorus, 4 times more Selenium and 3.2 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Boiled Black Beans 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 oz of Boiled Black Beans contain 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 Raw Potato Skin.
• 5 ounces of Potato Skin provide inadequate amounts of Omega 3
• Both Raw Potato Skin as well as Boiled Black Beans provide inadequate amounts of Omega 6 in five ounces.