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

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Dry Mashed Potato Granules	9%	1%	90%

Macro Nutrients

	Boiled Kidney Beans	Dry Mashed Potato Granules	Recommended Dietary Allowance
Energy	43.8% 1270kcal	128% 3720kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	5.57% 5.4g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	4.3% 1.38g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	35.6% 0.57g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	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	175% 228g	658% 855g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	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	NA	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	NA	% 9.2g	g per day for Men 19-50 years
Sucrose	NA	% 10g	g per day for Men 19-50 years
Fiber	168% 64g	187% 71g	38g per day for Men 19-50 years
Protein	155% 86.7g	147% 82.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Dry Mashed Potato Granules	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	378% 4.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	195% 2.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	298% 47.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	69% 3.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	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	325% 1300μg	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	2% 0.3mg	18% 2.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	75% 90μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Dry Mashed Potato Granules	Recommended Dietary Allowance
Calcium	35% 350mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	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	278% 22mg	136% 11mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	233% 980mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	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	197% 1380mg	350% 2450mg	700mg per day for Men 19-50 years
Potassium	119% 4050mg	207% 7030mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	493% 271μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	44.7% 670mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	82.7% 9.1mg	11mg per day for Men 19-50 years
Water	18% 669g	0.98% 36.3g	3700g per day for Men 19-50 years

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

• Boiled All Types Kidney Beans have 3.3 times more Vitamin B9 than Granules of Dehydrated Mashed Potatoes.
• While Granules of Dehydrated Mashed Potatoes contain 2.8 times more Vitamin B1, 4.4 times more Vitamin B2, 8.2 times more Vitamin B3, 1.6 times more Vitamin B5, 7.2 times more Vitamin B6, 30.8 times more Vitamin C and 9 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Granules of Dehydrated Mashed Potatoes have similar amounts of Vitamin K per 1 kg.
• Both Boiled All Types Kidney Beans as well as Granules of Dehydrated Mashed Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

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

• Boiled All Types Kidney Beans have 2.1 times more Copper, 2 times more Iron and 18.4 times more Water than Granules of Dehydrated Mashed Potatoes.
• While Granules of Dehydrated Mashed Potatoes contain 2.3 times more Magnesium, 2.6 times more Manganese, 1.8 times more Phosphorus, 1.7 times more Potassium, 24.6 times more Selenium and 67 times more Sodium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Granules of Dehydrated Mashed Potatoes have similar amounts of Calcium and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled All Types Kidney Beans have 3 times more Omega 3 than Granules of Dehydrated Mashed Potatoes.
• While Granules of Dehydrated Mashed Potatoes contain 2.9 times more Energy, 1.7 times more Omega 6, 3.8 times more Carbohydrate and 10.8 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Granules of Dehydrated Mashed Potatoes have similar amounts of Fiber and Protein per 1 kg.
• Both Boiled All Types Kidney Beans as well as Granules of Dehydrated Mashed Potatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.