Comparing Nutrients in 100 grams Potato Skin VS Black Beans

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Black Beans	25%	4%	71%

Macro Nutrients

	Potato Skin	Black Beans	Recommended Dietary Allowance
Energy	2% 58kcal	11.8% 341kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	1.46% 1.42g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	1.14% 0.37g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	17.4% 0.28g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	1.95% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.57% 12.4g	48% 62.4g	130g per day for Men 19-50 years
Sugars	NA	2.92% 2.12g	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	6.58% 2.5g	40.8% 15.5g	38g per day for Men 19-50 years
Protein	4.6% 2.57g	38.6% 21.6g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	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	1.75% 0.021mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.92% 0.038mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.46% 1.03mg	12.2% 1.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.04% 0.3mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.4% 0.24mg	22% 0.29mg	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	4.25% 17μg	111% 444μg	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	12.7% 11.4mg	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	NA	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.67% 5.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Black Beans	Recommended Dietary Allowance
Calcium	3% 30mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	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	40.5% 3.24mg	62.8% 5mg	8mg per day for Men 19-50 years
Magnesium	5.48% 23mg	40.7% 171mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	46% 1.06mg	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	5.43% 38mg	50.3% 352mg	700mg per day for Men 19-50 years
Potassium	12% 413mg	43.6% 1483mg	3400mg per day for Men 19-50 years
Selenium	0.55% 0.3μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	3.2% 0.35mg	33% 3.65mg	11mg per day for Men 19-50 years
Water	2.25% 83.3g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Black Beans per 100 g

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

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

• 100 grams of Potato Skin have more Vitamin C than Black Beans.
• While 100 g of Raw Black Beans contain 42.9 times more Vitamin B1, 5.1 times more Vitamin B2, 1.9 times more Vitamin B3, 3 times more Vitamin B5 and 26.1 times more Vitamin B9 than Raw Potato Skin.
• Both Potato Skin and Black Beans provide similar amounts of Vitamin B6 per 100 grams.
• 100 grams of Potato Skin have insufficient amounts of Vitamin B1
• 100 grams of Black Beans have insufficient amounts of Vitamin C
• Both Raw Potato Skin as well as Raw Black Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Potato Skin have 7.6 times more Water than Black Beans.
• While 100 g of Raw Black Beans contain 4.1 times more Calcium, 2 times more Copper, 1.5 times more Iron, 7.4 times more Magnesium, 1.8 times more Manganese, 9.3 times more Phosphorus, 3.6 times more Potassium, 10.7 times more Selenium and 10.4 times more Zinc than Raw Potato Skin.
• 100 grams of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 g of Raw Black Beans contain 5.9 times more Energy, 27.8 times more Omega 3, 5 times more Carbohydrate, 6.2 times more Fiber and 8.4 times more Protein than Raw Potato Skin.
• 100 grams of Potato Skin provide inadequate amounts of Omega 3
• Both Raw Potato Skin as well as Raw Black Beans provide inadequate amounts of Omega 6 in 100 grams.