Comparing Nutrients in 1 kilogram Canned Kidney Beans VS Dry Mashed Potato Granules

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Dry Mashed Potato Granules	9%	1%	90%

Macro Nutrients

	Canned Kidney Beans	Dry Mashed Potato Granules	Recommended Dietary Allowance
Energy	29% 840kcal	128% 3720kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	5.57% 5.4g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	4.3% 1.38g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	35.6% 0.57g	1.6g per day for Men 19-50 years
Omega 6	6.24% 1.06g	10.6% 1.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 145g	658% 855g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	48% 34.7g	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% 0g	14% 10g	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	% 0g	% 9.2g	g per day for Men 19-50 years
Sucrose	% 18.5g	% 10g	g per day for Men 19-50 years
Fiber	113% 43g	187% 71g	38g per day for Men 19-50 years
Protein	93% 52.2g	147% 82.2g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Dry Mashed Potato Granules	Recommended Dietary Allowance
Vitamin A	NA	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	97% 1.16mg	378% 4.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	195% 2.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	298% 47.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.6% 1.38mg	69% 3.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	662% 8.6mg	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	90% 360μg	100% 400μg	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	13.3% 12mg	411% 370mg	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	1.33% 0.2mg	18% 2.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	75% 90μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Dry Mashed Potato Granules	Recommended Dietary Allowance
Calcium	34% 340mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	113% 1.02mg	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	146% 11.7mg	136% 11mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	233% 980mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	487% 11.2mg	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	129% 900mg	350% 2450mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	207% 7030mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	493% 271μg	55μg per day for Men 19-50 years
Sodium	197% 2960mg	44.7% 670mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	82.7% 9.1mg	11mg per day for Men 19-50 years
Water	21% 780g	0.98% 36.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Kidney Beans vs Dry Mashed Potato Granules:

• Granules of Dehydrated Mashed Potatoes contain 3.9 times more Vitamin B1, 5 times more Vitamin B2, 11.6 times more Vitamin B3, 2.5 times more Vitamin B5, 11.6 times more Vitamin B6, 30.8 times more Vitamin C, 13.5 times more Vitamin E and 2.2 times more Vitamin K than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Granules of Dehydrated Mashed Potatoes have similar amounts of Vitamin B9 per 1 kg.
• Both Canned All Types Kidney Beans as well as Granules of Dehydrated Mashed Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Canned Kidney Beans vs Dry Mashed Potato Granules:

• Canned All Types Kidney Beans have 1.3 times more Copper, 4.4 times more Sodium and 21.5 times more Water than Granules of Dehydrated Mashed Potatoes.
• While Granules of Dehydrated Mashed Potatoes contain 3.6 times more Magnesium, 6.7 times more Manganese, 2.7 times more Phosphorus, 3 times more Potassium, 30.1 times more Selenium and 2 times more Zinc than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Granules of Dehydrated Mashed Potatoes have similar amounts of Calcium and Iron per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned All Types Kidney Beans have 1.4 times more Omega 3 than Granules of Dehydrated Mashed Potatoes.
• While Granules of Dehydrated Mashed Potatoes contain 4.4 times more Energy, 1.7 times more Omega 6, 5.9 times more Carbohydrate, 1.9 times more Sugars, more Fructose, 1.7 times more Fiber and 1.6 times more Protein than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Granules of Dehydrated Mashed Potatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.