Comparing Nutrients in 1 kilogram Potato Flour VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Potato Flour	8%	1%	91%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Potato Flour	Red Kidney Beans	Recommended Dietary Allowance
Energy	123% 3570kcal	116% 3370kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	11% 10.6g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	4.8% 1.54g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	224% 3.58g	1.6g per day for Men 19-50 years
Omega 6	6.6% 1.12g	13.4% 2.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	639% 831g	471% 613g	130g per day for Men 19-50 years
Sugars	48.6% 35.2g	29% 21g	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	400% 152g	38g per day for Men 19-50 years
Protein	123% 69g	402% 225g	56g per day for Men 19-50 years

Vitamins

	Potato Flour	Red 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	507% 6.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	165% 2.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	132% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	95% 4.74mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	592% 7.7mg	305% 3.97mg	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	985% 3940μg	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	50% 45mg	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	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	46.7% 56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Flour	Red Kidney Beans	Recommended Dietary Allowance
Calcium	65% 650mg	83% 830mg	1000mg per day for Men 19-50 years
Copper	219% 1.97mg	777% 7mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.55% 22μg	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	836% 67mg	8mg per day for Men 19-50 years
Magnesium	155% 650mg	329% 1380mg	420mg per day for Men 19-50 years
Manganese	136% 3.13mg	483% 11mg	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	580% 4060mg	700mg per day for Men 19-50 years
Potassium	294% 10010mg	400% 13590mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	36.7% 550mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	254% 28mg	11mg per day for Men 19-50 years
Water	1.76% 65.2g	3.18% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Flour VS Red Kidney Beans per 1 kg

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

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

• 1 kilogram of Potato Flour has 1.7 times more Vitamin B3 and 1.9 times more Vitamin B6 than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 2.7 times more Vitamin B1, 4.2 times more Vitamin B2, 1.6 times more Vitamin B5, 15.8 times more Vitamin B9 and more Vitamin K than Potato Flour.
• Both Potato Flour and Red Kidney Beans provide similar amounts of Vitamin C per one kilogram.
• 1 kilogram of Potato Flour have insufficient amounts of Vitamin K
• Both Potato Flour as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

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

• 1 kilogram of Potato Flour has 4.6 times more Sodium than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 1.3 times more Calcium, 3.5 times more Copper, 4.8 times more Iron, 2.1 times more Magnesium, 3.5 times more Manganese, 2.4 times more Phosphorus, 1.4 times more Potassium, 2.9 times more Selenium and 5.2 times more Zinc than Potato Flour.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Potato Flour has 1.4 times more Carbohydrate and 1.7 times more Sugars than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 10.2 times more Omega 3, 2.6 times more Fiber and 3.3 times more Protein than Potato Flour.
• Both Potato Flour and Red Kidney Beans offer comparable quantities of Energy per one kilogram.
• Both Potato Flour as well as Raw Red Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.