Comparing Nutrients in 7 ounces Boiled Pinto Beans with Salt VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Boiled Pinto Beans with Salt	25%	4%	71%
Potato Skin	17%	1%	82%

Macro Nutrients

	Boiled Pinto Beans with Salt	Potato Skin	Recommended Dietary Allowance
Energy	9.8% 284kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	1.33% 1.3g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	13.5% 0.22g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.91% 0.15g	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	19% 24.7g	130g per day for Men 19-50 years
Sugars	0.93% 0.67g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.67g	NA	g per day for Men 19-50 years
Fiber	47% 18g	13% 4.96g	38g per day for Men 19-50 years
Protein	32% 18g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Boiled Pinto Beans with Salt	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	32% 0.38mg	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.94% 0.63mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.33% 0.42mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	36.5% 0.47mg	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	85.3% 341μg	8.43% 33.7μg	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	1.76% 1.6mg	25% 22.6mg	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	12.4% 1.87mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.8% 6.95μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pinto Beans with Salt	Potato Skin	Recommended Dietary Allowance
Calcium	9.13% 91mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	48.3% 0.43mg	93% 0.84mg	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	52% 4.15mg	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	39% 0.9mg	52% 1.2mg	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	41.7% 292mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	25.4% 865mg	24% 820mg	3400mg per day for Men 19-50 years
Selenium	22.4% 12.3μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	31.5% 472mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.94mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	3.38% 125g	4.47% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Pinto Beans with Salt VS Potato Skin per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Pinto Beans with Salt versus 7 oz of Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Pinto Beans with Salt vs Potato Skin:

• 7 ounces of Boiled Pinto Beans with Salt have 9.2 times more Vitamin B1, 1.6 times more Vitamin B2 and 10.1 times more Vitamin B9 than Potato Skin.
• While 7 oz of Raw Potato Skin contain 3.2 times more Vitamin B3, 1.4 times more Vitamin B5 and 14.3 times more Vitamin C than Boiled Pinto Beans with Salt.
• Both Boiled Pinto Beans with Salt and Potato Skin provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Boiled Pinto Beans with Salt have insufficient amounts of Vitamin B3 and Vitamin C
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1
• Both Boiled Pinto Beans with Salt as well as Raw Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Pinto Beans with Salt vs Potato Skin:

• 7 ounces of Boiled Pinto Beans with Salt have 1.5 times more Calcium, 2.2 times more Magnesium, 3.9 times more Phosphorus, 20.7 times more Selenium, 23.8 times more Sodium and 2.8 times more Zinc than Potato Skin.
• While 7 oz of Raw Potato Skin contain 1.9 times more Copper, 1.6 times more Iron, 1.3 times more Manganese and 1.3 times more Water than Boiled Pinto Beans with Salt.
• Both Boiled Pinto Beans with Salt and Potato Skin contain similar levels of Potassium per seven ounces.
• 7 ounces of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Pinto Beans with Salt have 2.5 times more Energy, 10.9 times more Omega 3, 2.1 times more Carbohydrate, 3.6 times more Fiber and 3.5 times more Protein than Potato Skin.
• 7 ounces of Potato Skin provide inadequate amounts of Omega 3
• Both Boiled Pinto Beans with Salt as well as Raw Potato Skin provide inadequate amounts of Omega 6 in seven ounces.