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Compare Nutrients in 100 grams Black BeansVS Baked White Potatoes

Macros Ratio

ProteinsFatsCarbs

Black Beans
25%
4%
71%
Baked White Potatoes
9%
1%
90%

Vitamins

100gRDA for Men 19-30 years
Black BeansBaked White Potatoes
Vitamin A
0%
0.11%
0 μg1 μgRecommended Dietary Allowance is 900μg per day for Men 19-30 years
Thiamine
75%
4%
0.9 mg0.048 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-30 years
Vitamin B2
15%
3.3%
0.193 mg0.043 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B3
12%
9.55%
1.955 mg1.528 mgRecommended Dietary Allowance is 16mg per day for Men 19-30 years
Vitamin B6
22%
16%
0.286 mg0.211 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B12
0%
0%
0 μg0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-30 years
Vitamin C
0%
14%
0 mg12.6 mgRecommended Dietary Allowance is 90mg per day for Men 19-30 years
Vitamin D
0%
0%
0 IU0 IURecommended Dietary Allowance is 600IU per day for Men 19-30 years
Vitamin E
1.4%
0.27%
0.21 mg0.04 mgRecommended Dietary Allowance is 15mg per day for Men 19-30 years
Vitamin K
4.67%
2.25%
5.6 μg2.7 μgRecommended Dietary Allowance is 120μg per day for Men 19-30 years
Folate
111%
9.5%
444 μg38 μgRecommended Dietary Allowance is 400μg per day for Men 19-30 years

Minerals

100gRDA for Men 19-30 years
Black BeansBaked White Potatoes
Calcium
12%
1%
123 mg10 mgRecommended Dietary Allowance is 1000mg per day for Men 19-30 years
Copper
93%
14%
0.841 mg0.127 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-30 years
Fluoride
NA
NA
NA mgNA mgRecommended Dietary Allowance is 4mg per day for Men 19-30 years
Iron
62.8%
8%
5.02 mg0.64 mgRecommended Dietary Allowance is 8mg per day for Men 19-30 years
Magnesium
42.8%
6.75%
171 mg27 mgRecommended Dietary Allowance is 400mg per day for Men 19-30 years
Manganese
46%
8.2%
1.06 mg0.189 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-30 years
Phosphorus
50%
10.7%
352 mg75 mgRecommended Dietary Allowance is 700mg per day for Men 19-30 years
Potassium
31.6%
11.6%
1483 mg544 mgRecommended Dietary Allowance is 4700mg per day for Men 19-30 years
Selenium
5.8%
0.91%
3.2 μg0.5 μgRecommended Dietary Allowance is 55μg per day for Men 19-30 years
Sodium
0.33%
0.47%
5 mg7 mgRecommended Dietary Allowance is 1500mg per day for Men 19-30 years
Zinc
33%
3.2%
3.65 mg0.35 mgRecommended Dietary Allowance is 11mg per day for Men 19-30 years

Lets compare vitamin content per 100 grams of Black Beans vs Baked White Potatoes:
Raw Black Beans have 18.8 times more Thiamine, 4.5 times more Vitamin B2, 1.3 times more Vitamin B3, 1.4 times more Vitamin B6, 5.3 times more Vitamin E, 2.1 times more Vitamin K and 11.7 times more Folate than Baked Whole White Potatoes.

Comparing minerals per 100 grams for Black Beans vs Baked White Potatoes:
Raw Black Beans have 12.3 times more Calcium, 6.6 times more Copper, 7.8 times more Iron, 6.3 times more Magnesium, 5.6 times more Manganese, 4.7 times more Phosphorus, 2.7 times more Potassium, 6.4 times more Selenium and 10.4 times more Zinc than Baked Whole White Potatoes.

Macro Nutrients

100gRDA for Men 19-30 years
Black BeansBaked White Potatoes
Fat
1.46%
0.15%
1.42 g0.15 gRecommended Dietary Allowance is 97g per day for Men 19-30 years
Protein
38.6%
3.75%
21.6 g2.1 gRecommended Dietary Allowance is 56g per day for Men 19-30 years
Carbohydrate
48%
16%
62.36 g21.08 gRecommended Dietary Allowance is 130g per day for Men 19-30 years
Energy
11.8%
3.17%
341 kcal92 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-30 years
Sugars
2.92%
2.1%
2.12 g1.53 gRecommended Dietary Allowance is 72.5g per day for Men 19-30 years
Fiber
40.8%
5.53%
15.5 g2.1 gRecommended Dietary Allowance is 38g per day for Men 19-30 years
Cholesterol
0%
0%
0 mg0 mgRecommended Dietary Allowance is 290mg per day for Men 19-30 years
Saturated Fat
1.14%
0.13%
0.366 g0.04 gRecommended Dietary Allowance is 32g per day for Men 19-30 years
Omega 3
17%
0.94%
0.278 g0.015 gRecommended Dietary Allowance is 1.6g per day for Men 19-30 years
Omega 6
1.95%
0.29%
0.332 g0.049 gRecommended Dietary Allowance is 17g per day for Men 19-30 years
Water
0.3%
2.04%
11.02 g75.43 gRecommended Dietary Allowance is 3700g per day for Men 19-30 years

Comparison of macro-nutrients per 100 grams:
Raw Black Beans have 9.5 times more Fat, 10.3 times more Protein, 3 times more Carbohydrate, 3.7 times more Energy, 1.4 times more Sugars, 7.4 times more Fiber, 9.2 times more Saturated Fat, 18.5 times more Omega 3 and 6.8 times more Omega 6 than Baked Whole White Potatoes. While Baked Whole White Potatoes contain 6.8 times more Water than Raw Black Beans.