Comparing Nutrients in 1 pound Potato Flour VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Potato Flour	8%	1%	91%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Potato Flour	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	56% 1619kcal	19.4% 562kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	1.28% 0.41g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	9.92% 0.16g	9.07% 0.15g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	0.53% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	290% 377g	78% 102g	130g per day for Men 19-50 years
Sugars	22% 16g	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	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	111% 42g	38g per day for Men 19-50 years
Protein	56% 31.3g	74% 41.4g	56g per day for Men 19-50 years

Vitamins

	Potato Flour	Boiled California 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	86% 1.03mg	48.8% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	21.6% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43% 2.15mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	268% 3.5mg	36.3% 0.47mg	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	84% 336μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Flour	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	29.5% 295mg	30% 299mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	146% 1.3mg	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	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	70% 295mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	61.7% 1.4mg	62.7% 1.44mg	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	88.8% 621mg	700mg per day for Men 19-50 years
Potassium	134% 4540mg	56% 1901mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	16.6% 249mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	22.3% 2.45mg	35.5% 3.9mg	11mg per day for Men 19-50 years
Water	0.8% 29.6g	8.2% 304g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Flour VS Boiled California Red Kidney Beans per 1 lb

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

Lets compare vitamin content per 1 pound of Potato Flour vs Boiled California Red Kidney Beans:

• 1 pound of Potato Flour has 1.8 times more Vitamin B1, 6.5 times more Vitamin B3, 2.2 times more Vitamin B5, 7.4 times more Vitamin B6 and 3.2 times more Vitamin C than Boiled California Red Kidney Beans.
• While 1 lb of Boiled California Red Kidney Beans contains 3 times more Vitamin B9 than Potato Flour.
• Both Potato Flour and Boiled California Red Kidney Beans provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Potato Flour as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Potato Flour vs Boiled California Red Kidney Beans:

• 1 pound of Potato Flour has 1.4 times more Magnesium, 1.2 times more Phosphorus, 2.4 times more Potassium and 13.8 times more Sodium than Boiled California Red Kidney Beans.
• While 1 lb of Boiled California Red Kidney Beans contains 1.5 times more Copper, 2.2 times more Iron and 1.6 times more Zinc than Potato Flour.
• Both Potato Flour and Boiled California Red Kidney Beans contain similar levels of Calcium and Manganese per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Potato Flour has 2.9 times more Energy and 3.7 times more Carbohydrate than Boiled California Red Kidney Beans.
• While 1 lb of Boiled California Red Kidney Beans contains 1.6 times more Fiber and 1.3 times more Protein than Potato Flour.
• Both Potato Flour as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 6 in one pound.