Comparing Nutrients in 100 grams Baked Red Potatoes VS Black Beans

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Black Beans	25%	4%	71%

Macro Nutrients

	Baked Red Potatoes	Black Beans	Recommended Dietary Allowance
Energy	3% 87kcal	11.8% 341kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	1.46% 1.42g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.04g	1.14% 0.37g	32g per day for Men 19-50 years
Omega 3	0.94% 0.015g	17.4% 0.28g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	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	15% 19.6g	48% 62.4g	130g per day for Men 19-50 years
Sugars	1.97% 1.43g	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	0.61% 0.44g	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	% 0.55g	NA	g per day for Men 19-50 years
Sucrose	% 0.45g	NA	g per day for Men 19-50 years
Fiber	4.74% 1.8g	40.8% 15.5g	38g per day for Men 19-50 years
Protein	4.1% 2.3g	38.6% 21.6g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Black Beans	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6% 0.072mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.85% 0.05mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.97% 1.6mg	12.2% 1.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.82% 0.34mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.3% 0.21mg	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	6.75% 27μg	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	14% 12.6mg	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% 0.08mg	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.33% 2.8μg	4.67% 5.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Black Beans	Recommended Dietary Allowance
Calcium	0.9% 9mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	19.3% 0.17mg	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	8.75% 0.7mg	62.8% 5mg	8mg per day for Men 19-50 years
Magnesium	6.67% 28mg	40.7% 171mg	420mg per day for Men 19-50 years
Manganese	7.52% 0.17mg	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	10.3% 72mg	50.3% 352mg	700mg per day for Men 19-50 years
Potassium	16% 545mg	43.6% 1483mg	3400mg per day for Men 19-50 years
Selenium	NA	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	33% 3.65mg	11mg per day for Men 19-50 years
Water	2.07% 76.7g	0.3% 11g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Baked Red Potatoes vs Black Beans:

• Baked Whole Red Potatoes have more Vitamin C than Raw Black Beans.
• While Raw Black Beans contain 12.5 times more Vitamin B1, 3.9 times more Vitamin B2, 2.6 times more Vitamin B5, 1.3 times more Vitamin B6, 16.4 times more Vitamin B9, 2.6 times more Vitamin E and 2 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Raw Black Beans have similar amounts of Vitamin B3 per 100 g.
• Both Baked Whole Red Potatoes as well as Raw Black Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Baked Red Potatoes vs Black Beans:

• Baked Whole Red Potatoes have 7 times more Water than Raw Black Beans.
• While Raw Black Beans contain 13.7 times more Calcium, 4.8 times more Copper, 7.2 times more Iron, 6.1 times more Magnesium, 6.1 times more Manganese, 4.9 times more Phosphorus, 2.7 times more Potassium and 9.1 times more Zinc than Baked Whole Red Potatoes.

Comparison of macro-nutrients per 100 grams:

• Raw Black Beans contain 3.9 times more Energy, 9.5 times more Fat, 9.2 times more Saturated Fat, 18.5 times more Omega 3, 6.8 times more Omega 6, 3.2 times more Carbohydrate, 1.5 times more Sugars, 8.6 times more Fiber and 9.4 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Raw Black Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.