Comparing Nutrients in 100 grams 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	4.55% 132kcal	2% 58kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.081% 0.026g	32g per day for Men 19-50 years
Omega 3	6.56% 0.11g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.74% 0.13g	0.19% 0.032g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.2% 23.7g	9.57% 12.4g	130g per day for Men 19-50 years
Sugars	0.44% 0.32g	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	23% 8.7g	6.58% 2.5g	38g per day for Men 19-50 years
Protein	16% 8.86g	4.6% 2.57g	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	20.3% 0.24mg	1.75% 0.021mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.54% 0.059mg	2.92% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.16% 0.51mg	6.46% 1.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.84% 0.24mg	6.04% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.3% 0.069mg	18.4% 0.24mg	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	37.3% 149μg	4.25% 17μg	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	12.7% 11.4mg	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	5.8% 0.87mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.75% 3.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Black Beans	Potato Skin	Recommended Dietary Allowance
Calcium	2.7% 27mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	23.2% 0.21mg	47% 0.42mg	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	26.3% 2.1mg	40.5% 3.24mg	8mg per day for Men 19-50 years
Magnesium	16.7% 70mg	5.48% 23mg	420mg per day for Men 19-50 years
Manganese	19.3% 0.44mg	26% 0.6mg	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	20% 140mg	5.43% 38mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	12% 413mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	0.55% 0.3μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	10% 1.12mg	3.2% 0.35mg	11mg per day for Men 19-50 years
Water	1.78% 65.7g	2.25% 83.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Black Beans VS Potato Skin per 100 g

Compare the macro and micronutrient content in 100 g of Boiled Black Beans versus 100 g of Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Boiled Black Beans vs Potato Skin:

• 100 grams 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 100 g 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 100 grams.
• 100 grams of Boiled Black Beans have insufficient amounts of Vitamin C
• 100 grams 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 100 grams.

Comparing minerals per 100 grams for Boiled Black Beans vs Potato Skin:

• 100 grams 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 100 g 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 100 grams.
• 100 grams of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams 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.
• 100 grams 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 100 grams.