Comparing Nutrients in 100 grams 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	3.2% 93kcal	4.55% 132kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	6.56% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	0.74% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.6% 21.6g	18.2% 23.7g	130g per day for Men 19-50 years
Sugars	2.34% 1.7g	0.44% 0.32g	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	3.95% 1.5g	23% 8.7g	38g per day for Men 19-50 years
Protein	3.5% 1.96g	16% 8.86g	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	8.75% 0.11mg	20.3% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.6% 0.021mg	4.54% 0.059mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.7% 1.4mg	3.16% 0.51mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.56mg	4.84% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	5.3% 0.069mg	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	2.25% 9μg	37.3% 149μg	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	14.2% 13mg	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	0.27% 0.04mg	5.8% 0.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.25% 0.3μg	2.75% 3.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Boiled Black Beans	Recommended Dietary Allowance
Calcium	0.5% 5mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	23.2% 0.21mg	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	4.38% 0.35mg	26.3% 2.1mg	8mg per day for Men 19-50 years
Magnesium	5.95% 25mg	16.7% 70mg	420mg per day for Men 19-50 years
Manganese	7% 0.16mg	19.3% 0.44mg	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	7.14% 50mg	20% 140mg	700mg per day for Men 19-50 years
Potassium	11.5% 391mg	10.4% 355mg	3400mg per day for Men 19-50 years
Selenium	0.55% 0.3μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	2.64% 0.29mg	10% 1.12mg	11mg per day for Men 19-50 years
Water	2.04% 75.4g	1.78% 65.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Boiled Black Beans per 100 g

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

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

• 100 grams 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 100 g 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.
• 100 grams of Baked Potato Flesh have insufficient amounts of Vitamin B2, Vitamin E and Vitamin K
• 100 grams 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 100 grams.

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

• 100 g 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 100 grams.
• 100 grams of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Baked Potato Flesh have 5.3 times more Sugars than Boiled Black Beans.
• While 100 g 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 100 grams.
• 100 grams 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 100 grams.