Comparing Nutrients in 14 ounces Dry Mashed Potato Granules VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Dry Mashed Potato Granules	9%	1%	90%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Dry Mashed Potato Granules	California Red Kidney Beans	Recommended Dietary Allowance
Energy	51% 1476kcal	45% 1310kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.14g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.55g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	14% 0.23g	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	4.2% 0.71g	1.26% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	261% 339g	183% 237g	130g per day for Men 19-50 years
Sugars	19% 13.8g	NA	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	5.53% 4g	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	% 3.65g	NA	g per day for Men 19-50 years
Sucrose	% 4.05g	NA	g per day for Men 19-50 years
Fiber	74% 28g	260% 99g	38g per day for Men 19-50 years
Protein	58.3% 32.6g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Dry Mashed Potato Granules	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	150% 1.8mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.2% 1mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	118% 19mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.4% 1.37mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	263% 3.4mg	121% 1.58mg	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	39.7% 159μg	391% 1564μg	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	163% 147mg	20% 18mg	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	7.14% 1.07mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29.8% 35.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Mashed Potato Granules	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	16.3% 163mg	77.4% 774mg	1000mg per day for Men 19-50 years
Copper	45% 0.4mg	485% 4.37mg	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	54% 4.33mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	93% 389mg	151% 635mg	420mg per day for Men 19-50 years
Manganese	193% 4.45mg	173% 3.97mg	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	139% 972mg	230% 1607mg	700mg per day for Men 19-50 years
Potassium	82% 2790mg	174% 5914mg	3400mg per day for Men 19-50 years
Selenium	196% 108μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	17.7% 266mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	92% 10mg	11mg per day for Men 19-50 years
Water	0.39% 14.4g	1.26% 46.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Dry Mashed Potato Granules vs California Red Kidney Beans:

• Granules of Dehydrated Mashed Potatoes have 2.3 times more Vitamin B3, 2.2 times more Vitamin B6 and 8.2 times more Vitamin C than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.3 times more Vitamin B5 and 9.9 times more Vitamin B9 than Granules of Dehydrated Mashed Potatoes.
• Both Granules of Dehydrated Mashed Potatoes and Raw California Red Kidney Beans have similar amounts of Vitamin B1 and Vitamin B2 per 14 oz.
• Both Granules of Dehydrated Mashed Potatoes as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Dry Mashed Potato Granules vs California Red Kidney Beans:

• Granules of Dehydrated Mashed Potatoes have 8.5 times more Selenium and 6.1 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 4.8 times more Calcium, 10.8 times more Copper, 8.6 times more Iron, 1.6 times more Magnesium, 1.7 times more Phosphorus, 2.1 times more Potassium and 2.8 times more Zinc than Granules of Dehydrated Mashed Potatoes.
• Both Granules of Dehydrated Mashed Potatoes and Raw California Red Kidney Beans have similar amounts of Manganese per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Granules of Dehydrated Mashed Potatoes have 3.3 times more Omega 6 and 1.4 times more Carbohydrate than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.5 times more Omega 3, 3.5 times more Fiber and 3 times more Protein than Granules of Dehydrated Mashed Potatoes.
• Both Granules of Dehydrated Mashed Potatoes and Raw California Red Kidney Beans have similar amounts of Energy per 14 oz.
• Both Granules of Dehydrated Mashed Potatoes as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.