Comparing Nutrients in 7 ounces Baked Potato Flesh VS Boiled Black Beans

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Boiled Black Beans	26%	4%	70%

Macro Nutrients

	Baked Potato Flesh	Boiled Black Beans	Recommended Dietary Allowance
Energy	6.36% 185kcal	9.03% 262kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	1.1% 1.07g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.86% 0.28g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	1.47% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 42.8g	36% 47g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	0.88% 0.64g	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	7.83% 2.98g	45.4% 17.3g	38g per day for Men 19-50 years
Protein	6.95% 3.9g	31.4% 17.6g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	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	17.4% 0.21mg	40.4% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.042mg	9% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.3% 2.77mg	6.26% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	10.5% 0.14mg	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	4.47% 18μg	74% 296μg	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	28.2% 25.4mg	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	0.53% 0.079mg	11.5% 1.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	5.46% 6.55μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Boiled Black Beans	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	5.36% 53.6mg	1000mg per day for Men 19-50 years
Copper	47.4% 0.43mg	46% 0.41mg	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	8.7% 0.69mg	52% 4.17mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	38.3% 0.88mg	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	14% 99mg	39.7% 278mg	700mg per day for Men 19-50 years
Potassium	23% 776mg	20.7% 704mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	4.05% 150g	3.53% 130g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Boiled Black Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Baked Potato Flesh versus 7 oz of Boiled Black Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Baked Potato Flesh vs Boiled Black Beans:

• 7 ounces of Baked Potato Flesh have 2.8 times more Vitamin B3, 2.3 times more Vitamin B5, 4.4 times more Vitamin B6 and more Vitamin C than Boiled Black Beans.
• While 7 oz of Boiled Black Beans contain 2.3 times more Vitamin B1, 2.8 times more Vitamin B2, 16.6 times more Vitamin B9, 21.8 times more Vitamin E and 11 times more Vitamin K than Baked Potatoes Flesh no Salt.
• 7 ounces of Baked Potato Flesh have insufficient amounts of Vitamin B2, Vitamin E and Vitamin K
• 7 ounces of Boiled Black Beans have insufficient amounts of Vitamin C
• Both Baked Potatoes Flesh no Salt as well as Boiled Black Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Baked Potato Flesh vs Boiled Black Beans:

• 7 oz of Boiled Black Beans contain 5.4 times more Calcium, 6 times more Iron, 2.8 times more Magnesium, 2.8 times more Manganese, 2.8 times more Phosphorus, 4 times more Selenium and 3.9 times more Zinc than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Boiled Black Beans contain similar levels of Copper and Potassium per seven ounces.
• 7 ounces of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Baked Potato Flesh have 5.3 times more Sugars than Boiled Black Beans.
• While 7 oz of Boiled Black Beans contain 1.4 times more Energy, 10.5 times more Omega 3, 5.8 times more Fiber and 4.5 times more Protein than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Boiled Black Beans offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Baked Potato Flesh provide inadequate amounts of Omega 3
• Both Baked Potatoes Flesh no Salt as well as Boiled Black Beans provide inadequate amounts of Omega 6 in seven ounces.