Comparing Nutrients in 1 kilogram Dry Mashed Potatoes Flakes VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Dry Mashed Potatoes Flakes	9%	1%	90%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Dry Mashed Potatoes Flakes	Canned Kidney Beans	Recommended Dietary Allowance
Energy	122% 3540kcal	29% 840kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	5.3% 1.7g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	5.47% 0.93g	6.24% 1.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	624% 812g	112% 145g	130g per day for Men 19-50 years
Sugars	46.3% 33.6g	25.5% 18.5g	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	13.5% 9.8g	0% 0g	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	% 8.9g	% 0g	g per day for Men 19-50 years
Sucrose	% 9.9g	% 18.5g	g per day for Men 19-50 years
Fiber	174% 66g	113% 43g	38g per day for Men 19-50 years
Protein	149% 83.4g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Dry Mashed Potatoes Flakes	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	823% 9.9mg	97% 1.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84.6% 1.1mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	392% 62.6mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	416% 21mg	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	575% 7.5mg	57% 0.74mg	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	115% 460μg	90% 360μg	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	900% 810mg	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	2% 0.3mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	72.5% 87μg	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Mashed Potatoes Flakes	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	27% 270mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	179% 1.6mg	150% 1.35mg	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	151% 12mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	157% 660mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	70% 1.6mg	73% 1.68mg	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	223% 1560mg	129% 900mg	700mg per day for Men 19-50 years
Potassium	323% 10980mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	244% 134μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	51.3% 770mg	197% 2960mg	1500mg per day for Men 19-50 years
Zinc	63.6% 7mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	1.78% 65.8g	21% 780g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Dry Mashed Potatoes Flakes vs Canned Kidney Beans:

• Dehydrated Mashed Potatoes Flakes have 8.5 times more Vitamin B1, 2.2 times more Vitamin B2, 15.2 times more Vitamin B3, 15.1 times more Vitamin B5, 10.1 times more Vitamin B6, 1.3 times more Vitamin B9, 67.5 times more Vitamin C and 2.1 times more Vitamin K than Canned All Types Kidney Beans.
• Both Dehydrated Mashed Potatoes Flakes as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 1 kg.

Comparing minerals per 1 kilogram for Dry Mashed Potatoes Flakes vs Canned Kidney Beans:

• Dehydrated Mashed Potatoes Flakes have 2.4 times more Magnesium, 1.7 times more Phosphorus, 4.6 times more Potassium, 14.9 times more Selenium and 1.5 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.3 times more Calcium, 3.8 times more Sodium and 11.9 times more Water than Dehydrated Mashed Potatoes Flakes.
• Both Dehydrated Mashed Potatoes Flakes and Canned All Types Kidney Beans have similar amounts of Copper, Iron and Manganese per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dehydrated Mashed Potatoes Flakes have 4.2 times more Energy, 5.6 times more Carbohydrate, 1.8 times more Sugars, more Fructose, 1.5 times more Fiber and 1.6 times more Protein than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 3 times more Omega 3 than Dehydrated Mashed Potatoes Flakes.
• Both Dehydrated Mashed Potatoes Flakes as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.