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

Macros Ratio

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

Macro Nutrients

	Boiled California Red Kidney Beans	Dry Mashed Potato Granules	Recommended Dietary Allowance
Energy	42.8% 1240kcal	128% 3720kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	5.57% 5.4g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	4.3% 1.38g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	35.6% 0.57g	1.6g per day for Men 19-50 years
Omega 6	1.18% 0.2g	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	172% 224g	658% 855g	130g per day for Men 19-50 years
Sugars	NA	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	245% 93g	187% 71g	38g per day for Men 19-50 years
Protein	163% 91g	147% 82.2g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red 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	108% 1.3mg	378% 4.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	195% 2.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.8% 5.4mg	298% 47.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.8% 2.2mg	69% 3.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80% 1.04mg	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	185% 740μg	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	NA	18% 2.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	75% 90μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Dry Mashed Potato Granules	Recommended Dietary Allowance
Calcium	66% 660mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	321% 2.9mg	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	373% 30mg	136% 11mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	233% 980mg	420mg per day for Men 19-50 years
Manganese	138% 3.18mg	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	196% 1370mg	350% 2450mg	700mg per day for Men 19-50 years
Potassium	123% 4190mg	207% 7030mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	493% 271μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	44.7% 670mg	1500mg per day for Men 19-50 years
Zinc	78% 8.6mg	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

Nutrient Comparison: Boiled California Red Kidney Beans VS Dry Mashed Potato Granules per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled California Red Kidney Beans versus 1 kg of Dry Mashed Potato Granules to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Boiled California Red Kidney Beans has 1.9 times more Vitamin B9 than Dry Mashed Potato Granules.
• While 1 kg of Granules of Dehydrated Mashed Potatoes contains 3.5 times more Vitamin B1, 4.1 times more Vitamin B2, 8.8 times more Vitamin B3, 1.6 times more Vitamin B5, 8.3 times more Vitamin B6 and 30.8 times more Vitamin C than Boiled California Red Kidney Beans.
• 1 kilogram of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Boiled California Red Kidney Beans as well as Granules of Dehydrated Mashed Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Boiled California Red Kidney Beans has 1.6 times more Calcium, 2.8 times more Copper and 2.7 times more Iron than Dry Mashed Potato Granules.
• While 1 kg of Granules of Dehydrated Mashed Potatoes contains 2 times more Magnesium, 3.5 times more Manganese, 1.8 times more Phosphorus, 1.7 times more Potassium, 22.6 times more Selenium and 16.8 times more Sodium than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Dry Mashed Potato Granules contain similar levels of Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled California Red Kidney Beans has 1.3 times more Fiber than Dry Mashed Potato Granules.
• While 1 kg of Granules of Dehydrated Mashed Potatoes contains 3 times more Energy, 1.8 times more Omega 3 and 3.8 times more Carbohydrate than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Dry Mashed Potato Granules offer comparable quantities of Protein per one kilogram.
• Both Boiled California Red Kidney Beans as well as Granules of Dehydrated Mashed Potatoes provide inadequate amounts of Omega 6 in one kilogram.