Comparing Nutrients in 14 ounces Potato Flour VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Potato Flour	8%	1%	91%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Potato Flour	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	49% 1417kcal	17.4% 504kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	8.7% 0.14g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	2.52% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	254% 330g	69.6% 90g	130g per day for Men 19-50 years
Sugars	19.3% 14g	1.75% 1.27g	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	61.6% 23.4g	67% 25.4g	38g per day for Men 19-50 years
Protein	49% 27.4g	61.4% 34.4g	56g per day for Men 19-50 years

Vitamins

	Potato Flour	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75.4% 0.9mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.6% 1.9mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	235% 3.05mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	13% 3.87μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	25% 99μg	129% 516μg	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	16.8% 15mg	5.3% 4.76mg	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	6.6% 0.99mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	27.8% 33.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Flour	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	25.8% 258mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	87% 0.78mg	95% 0.86mg	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	68.5% 5.48mg	110% 8.8mg	8mg per day for Men 19-50 years
Magnesium	61.4% 258mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	54% 1.24mg	74.2% 1.7mg	2.3mg per day for Men 19-50 years
Molybdenum	167% 75μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	95% 667mg	78.2% 548mg	700mg per day for Men 19-50 years
Potassium	117% 3973mg	47.3% 1607mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	14.6% 218mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	19.5% 2.14mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	0.7% 26g	7.2% 266g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Potato Flour vs Boiled Kidney Beans:

• Potato Flour has 1.4 times more Vitamin B1, 6.1 times more Vitamin B3, 2.2 times more Vitamin B5, 6.4 times more Vitamin B6, 3.2 times more Vitamin C and 8.3 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 5.2 times more Vitamin B9 and more Vitamin K than Potato Flour.
• Both Potato Flour and Boiled All Types Kidney Beans have similar amounts of Vitamin B2 per 14 oz.
• Both Potato Flour as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Potato Flour vs Boiled Kidney Beans:

• Potato Flour has 1.9 times more Calcium, 1.5 times more Magnesium, 1.2 times more Phosphorus, 2.5 times more Potassium and 55 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.6 times more Iron, 1.4 times more Manganese, 1.9 times more Zinc and 10.3 times more Water than Potato Flour.
• Both Potato Flour and Boiled All Types Kidney Beans have similar amounts of Copper and Selenium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Potato Flour has 2.8 times more Energy, 3.6 times more Carbohydrate and 11 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 4.9 times more Omega 3 and 1.3 times more Protein than Potato Flour.
• Both Potato Flour and Boiled All Types Kidney Beans have similar amounts of Fiber per 14 oz.
• Both Potato Flour as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.