Comparing Nutrients in 1 pound 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	55.4% 1606kcal	13% 381kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	2.8% 2.72g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	7.65% 0.12g	23.2% 0.37g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.42g	2.83% 0.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	283% 368g	50.6% 65.8g	130g per day for Men 19-50 years
Sugars	21% 15.2g	11.6% 8.4g	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	6.13% 4.45g	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	% 4.04g	% 0g	g per day for Men 19-50 years
Sucrose	% 4.5g	% 8.4g	g per day for Men 19-50 years
Fiber	78.8% 30g	51.3% 19.5g	38g per day for Men 19-50 years
Protein	67.6% 38g	42.3% 23.7g	56g per day for Men 19-50 years

Vitamins

	Dry Mashed Potatoes Flakes	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	373% 4.5mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.4% 0.5mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	178% 28.4mg	11.7% 1.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	189% 9.43mg	12.5% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	261% 3.4mg	26% 0.34mg	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	52% 209μg	41% 163μg	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	408% 367mg	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	0.91% 0.14mg	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	33% 39.5μg	15.5% 18.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Mashed Potatoes Flakes	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	12.2% 122mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	68% 0.61mg	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	68.6% 5.5mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	71.3% 299mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	31.8% 0.73mg	33% 0.76mg	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	101% 708mg	58.3% 408mg	700mg per day for Men 19-50 years
Potassium	146% 4980mg	31.6% 1075mg	3400mg per day for Men 19-50 years
Selenium	111% 60.8μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	23.3% 349mg	89.5% 1343mg	1500mg per day for Men 19-50 years
Zinc	29% 3.18mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	0.81% 30g	9.57% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound 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 lb.

Comparing minerals per 1 pound 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 lb.

Comparison of macro-nutrients per 1 pound:

• 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 lb.