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

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Boiled Black Beans	26%	4%	70%

Macro Nutrients

	Baked Potato Skin	Boiled Black Beans	Recommended Dietary Allowance
Energy	13.5% 393kcal	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	70.3% 91g	36% 47g	130g per day for Men 19-50 years
Sugars	3.83% 2.78g	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	41.3% 15.7g	45.4% 17.3g	38g per day for Men 19-50 years
Protein	15.2% 8.5g	31.4% 17.6g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Boiled Black Beans	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	40.4% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	9% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.1mg	6.26% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34% 1.7mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	94% 1.2mg	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	11% 43.7μg	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	29.8% 26.8mg	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	2.8% 3.37μg	5.46% 6.55μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Boiled Black Beans	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	5.36% 53.6mg	1000mg per day for Men 19-50 years
Copper	180% 1.62mg	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	175% 14mg	52% 4.17mg	8mg per day for Men 19-50 years
Magnesium	20.3% 85.3mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	53% 1.22mg	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	28.6% 200mg	39.7% 278mg	700mg per day for Men 19-50 years
Potassium	33.4% 1137mg	20.7% 704mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	2.78% 41.7mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	8.84% 0.97mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	2.54% 94g	3.53% 130g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Baked Potato Skin 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 Skin vs Boiled Black Beans:

• 7 ounces of Baked Potato Skin have 1.8 times more Vitamin B2, 6.1 times more Vitamin B3, 3.5 times more Vitamin B5, 8.9 times more Vitamin B6 and more Vitamin C than Boiled Black Beans.
• While 7 oz of Boiled Black Beans contain 2 times more Vitamin B1, 6.8 times more Vitamin B9, 21.8 times more Vitamin E and 1.9 times more Vitamin K than Baked Potato Skin.
• 7 ounces of Baked Potato Skin have insufficient amounts of Vitamin E and Vitamin K
• 7 ounces of Boiled Black Beans have insufficient amounts of Vitamin C
• Both Baked Potato Skin 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 Skin vs Boiled Black Beans:

• 7 ounces of Baked Potato Skin have 1.3 times more Calcium, 3.9 times more Copper, 3.4 times more Iron, 1.4 times more Manganese and 1.6 times more Potassium than Boiled Black Beans.
• While 7 oz of Boiled Black Beans contain 1.6 times more Magnesium, 1.4 times more Phosphorus, 1.7 times more Selenium and 2.3 times more Zinc than Baked Potato Skin.
• 7 ounces of Baked Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Baked Potato Skin have 1.5 times more Energy and 1.9 times more Carbohydrate than Boiled Black Beans.
• While 7 oz of Boiled Black Beans contain 10.5 times more Omega 3 and 2.1 times more Protein than Baked Potato Skin.
• Both Baked Potato Skin and Boiled Black Beans offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Baked Potato Skin provide inadequate amounts of Omega 3
• Both Baked Potato Skin as well as Boiled Black Beans provide inadequate amounts of Omega 6 in seven ounces.