Comparing Nutrients in 1 pound 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	56% 1619kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	1.28% 0.41g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	9.92% 0.16g	48% 0.77g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	290% 377g	79.6% 103g	130g per day for Men 19-50 years
Sugars	22% 16g	2% 1.45g	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	70.4% 26.8g	76.4% 29g	38g per day for Men 19-50 years
Protein	56% 31.3g	70.2% 39.3g	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	86% 1.03mg	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	16.4% 2.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43% 2.15mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	268% 3.5mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	14.8% 4.43μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	28.3% 113μg	147% 590μg	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	19% 17.2mg	6.05% 5.44mg	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	7.56% 1.13mg	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	31.8% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Flour	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	29.5% 295mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	109% 0.98mg	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	78.2% 6.26mg	126% 10mg	8mg per day for Men 19-50 years
Magnesium	70% 295mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	61.7% 1.4mg	85% 1.95mg	2.3mg per day for Men 19-50 years
Molybdenum	191% 85.7μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	109% 762mg	89.4% 626mg	700mg per day for Men 19-50 years
Potassium	134% 4540mg	54% 1837mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	9.07% 5μg	55μg per day for Men 19-50 years
Sodium	16.6% 249mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	22.3% 2.45mg	41.2% 4.54mg	11mg per day for Men 19-50 years
Water	0.8% 29.6g	8.2% 304g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound 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 lb.
• Both Potato Flour as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound 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 lb.

Comparison of macro-nutrients per 1 pound:

• 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 lb.
• Both Potato Flour as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.