Comparing Nutrients in 1 kilogram Potato Flour VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Potato Flour	8%	1%	91%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Potato Flour	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	123% 3570kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	6.6% 1.12g	6.35% 1.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	639% 831g	175% 228g	130g per day for Men 19-50 years
Sugars	48.6% 35.2g	4.4% 3.2g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	155% 59g	168% 64g	38g per day for Men 19-50 years
Protein	123% 69g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Potato Flour	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	190% 2.28mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	95% 4.74mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	592% 7.7mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	32.5% 9.76μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	62.5% 250μg	325% 1300μg	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	42.2% 38mg	13.3% 12mg	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	16.7% 2.5mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Flour	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	65% 650mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	219% 1.97mg	240% 2.16mg	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	173% 14mg	278% 22mg	8mg per day for Men 19-50 years
Magnesium	155% 650mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	136% 3.13mg	187% 4.3mg	2.3mg per day for Men 19-50 years
Molybdenum	420% 189μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	240% 1680mg	197% 1380mg	700mg per day for Men 19-50 years
Potassium	294% 10010mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	36.7% 550mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	91% 10mg	11mg per day for Men 19-50 years
Water	1.76% 65.2g	18% 669g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Potato Flour vs Boiled Kidney Beans:

• Potato Flour has 1.4 times more Vitamin B1, 6.1 times more Vitamin B3, 2.2 times more Vitamin B5, 6.4 times more Vitamin B6, 3.2 times more Vitamin C and 8.3 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 5.2 times more Vitamin B9 and more Vitamin K than Potato Flour.
• Both Potato Flour and Boiled All Types Kidney Beans have similar amounts of Vitamin B2 per 1 kg.
• Both Potato Flour as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Potato Flour vs Boiled Kidney Beans:

• Potato Flour has 1.9 times more Calcium, 1.5 times more Magnesium, 1.2 times more Phosphorus, 2.5 times more Potassium and 55 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.6 times more Iron, 1.4 times more Manganese, 1.9 times more Zinc and 10.3 times more Water than Potato Flour.
• Both Potato Flour and Boiled All Types Kidney Beans have similar amounts of Copper and Selenium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Potato Flour has 2.8 times more Energy, 3.6 times more Carbohydrate and 11 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 4.9 times more Omega 3 and 1.3 times more Protein than Potato Flour.
• Both Potato Flour and Boiled All Types Kidney Beans have similar amounts of Fiber per 1 kg.
• Both Potato Flour as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.