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

Macros Ratio

	Protein	Fat	Carbs
Dry Mashed Potatoes Flakes	9%	1%	90%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Dry Mashed Potatoes Flakes	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	122% 3540kcal	113% 3290kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	4.64% 4.5g	97g per day for Men 19-50 years
Saturated Fat	5.3% 1.7g	2.03% 0.65g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	95% 1.52g	1.6g per day for Men 19-50 years
Omega 6	5.47% 0.93g	5.7% 0.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	624% 812g	449% 583g	130g per day for Men 19-50 years
Sugars	46.3% 33.6g	NA	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	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	% 8.9g	NA	g per day for Men 19-50 years
Sucrose	% 9.9g	NA	g per day for Men 19-50 years
Fiber	174% 66g	655% 249g	38g per day for Men 19-50 years
Protein	149% 83.4g	452% 253g	56g per day for Men 19-50 years

Vitamins

	Dry Mashed Potatoes Flakes	Royal Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	823% 9.9mg	325% 3.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84.6% 1.1mg	185% 2.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	392% 62.6mg	132% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	416% 21mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	575% 7.5mg	305% 3.96mg	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	983% 3930μg	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	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	2% 0.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	72.5% 87μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Mashed Potatoes Flakes	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	27% 270mg	131% 1310mg	1000mg per day for Men 19-50 years
Copper	179% 1.6mg	1111% 10mg	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	1088% 87mg	8mg per day for Men 19-50 years
Magnesium	157% 660mg	329% 1380mg	420mg per day for Men 19-50 years
Manganese	70% 1.6mg	482% 11mg	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	580% 4060mg	700mg per day for Men 19-50 years
Potassium	323% 10980mg	396% 13460mg	3400mg per day for Men 19-50 years
Selenium	244% 134μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	51.3% 770mg	8.67% 130mg	1500mg per day for Men 19-50 years
Zinc	63.6% 7mg	242% 26.6mg	11mg per day for Men 19-50 years
Water	1.78% 65.8g	3.2% 119g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Mashed Potatoes Flakes VS Royal Red Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Dry Mashed Potatoes Flakes versus 1 kg of Royal Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Dry Mashed Potatoes Flakes has 2.5 times more Vitamin B1, 3 times more Vitamin B3, 2.7 times more Vitamin B5, 1.9 times more Vitamin B6 and 18 times more Vitamin C than Royal Red Kidney Beans.
• While 1 kg of Raw Royal Red Kidney Beans contains 2.2 times more Vitamin B2 and 8.5 times more Vitamin B9 than Dehydrated Mashed Potatoes Flakes.
• Both Dehydrated Mashed Potatoes Flakes as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Dry Mashed Potatoes Flakes has 4.2 times more Selenium and 5.9 times more Sodium than Royal Red Kidney Beans.
• While 1 kg of Raw Royal Red Kidney Beans contains 4.9 times more Calcium, 6.2 times more Copper, 7.2 times more Iron, 2.1 times more Magnesium, 6.9 times more Manganese, 2.6 times more Phosphorus and 3.8 times more Zinc than Dehydrated Mashed Potatoes Flakes.
• Both Dry Mashed Potatoes Flakes and Royal Red Kidney Beans contain similar levels of Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dry Mashed Potatoes Flakes has 1.4 times more Carbohydrate than Royal Red Kidney Beans.
• While 1 kg of Raw Royal Red Kidney Beans contains 5.6 times more Omega 3, 3.8 times more Fiber and 3 times more Protein than Dehydrated Mashed Potatoes Flakes.
• Both Dry Mashed Potatoes Flakes and Royal Red Kidney Beans offer comparable quantities of Energy per one kilogram.
• 1 kilogram of Dry Mashed Potatoes Flakes provide inadequate amounts of Omega 3
• Both Dehydrated Mashed Potatoes Flakes as well as Raw Royal Red Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.