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

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Dry Mashed Potato Granules	9%	1%	90%

Macro Nutrients

	Red Kidney Beans	Dry Mashed Potato Granules	Recommended Dietary Allowance
Energy	116% 3370kcal	128% 3720kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	5.57% 5.4g	97g per day for Men 19-50 years
Saturated Fat	4.8% 1.54g	4.3% 1.38g	32g per day for Men 19-50 years
Omega 3	224% 3.58g	35.6% 0.57g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.28g	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	471% 613g	658% 855g	130g per day for Men 19-50 years
Sugars	29% 21g	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	400% 152g	187% 71g	38g per day for Men 19-50 years
Protein	402% 225g	147% 82.2g	56g per day for Men 19-50 years

Vitamins

	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	507% 6.1mg	378% 4.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	165% 2.15mg	195% 2.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	132% 21mg	298% 47.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	69% 3.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	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	985% 3940μg	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	50% 45mg	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	14% 2.1mg	18% 2.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	46.7% 56μg	75% 90μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Dry Mashed Potato Granules	Recommended Dietary Allowance
Calcium	83% 830mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	777% 7mg	113% 1.02mg	0.9mg per day for Men 19-50 years
Fluoride	0.55% 22μg	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	836% 67mg	136% 11mg	8mg per day for Men 19-50 years
Magnesium	329% 1380mg	233% 980mg	420mg per day for Men 19-50 years
Manganese	483% 11mg	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	580% 4060mg	350% 2450mg	700mg per day for Men 19-50 years
Potassium	400% 13590mg	207% 7030mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	493% 271μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	44.7% 670mg	1500mg per day for Men 19-50 years
Zinc	254% 28mg	82.7% 9.1mg	11mg per day for Men 19-50 years
Water	3.18% 118g	0.98% 36.3g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of 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 Red Kidney Beans vs Dry Mashed Potato Granules:

• 1 kilogram of Red Kidney Beans has 1.3 times more Vitamin B1, 2.3 times more Vitamin B5 and 9.9 times more Vitamin B9 than Dry Mashed Potato Granules.
• While 1 kg of Granules of Dehydrated Mashed Potatoes contains 2.3 times more Vitamin B3, 2.2 times more Vitamin B6, 8.2 times more Vitamin C and 1.6 times more Vitamin K than Raw Red Kidney Beans.
• Both Red Kidney Beans and Dry Mashed Potato Granules provide similar amounts of Vitamin B2 per one kilogram.
• Both Raw Red Kidney Beans as well as Granules of Dehydrated Mashed Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

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

• 1 kilogram of Red Kidney Beans has 2 times more Calcium, 6.9 times more Copper, 6.1 times more Iron, 1.4 times more Magnesium, 1.7 times more Phosphorus, 1.9 times more Potassium and 3.1 times more Zinc than Dry Mashed Potato Granules.
• While 1 kg of Granules of Dehydrated Mashed Potatoes contains 8.5 times more Selenium and 5.6 times more Sodium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Dry Mashed Potato Granules contain similar levels of Manganese per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Red Kidney Beans has 6.3 times more Omega 3, 2.1 times more Fiber and 2.7 times more Protein than Dry Mashed Potato Granules.
• While 1 kg of Granules of Dehydrated Mashed Potatoes contains 1.4 times more Carbohydrate and 1.7 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Dry Mashed Potato Granules offer comparable quantities of Energy per one kilogram.
• Both Raw Red Kidney Beans as well as Granules of Dehydrated Mashed Potatoes provide inadequate amounts of Omega 6 in one kilogram.