Comparing Nutrients in 1 pound Dry Mashed Potatoes Flakes VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Dry Mashed Potatoes Flakes	9%	1%	90%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Dry Mashed Potatoes Flakes	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	55.4% 1606kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	7.65% 0.12g	48% 0.77g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.42g	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	283% 368g	79.6% 103g	130g per day for Men 19-50 years
Sugars	21% 15.2g	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	6.13% 4.45g	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	% 4.04g	NA	g per day for Men 19-50 years
Sucrose	% 4.5g	NA	g per day for Men 19-50 years
Fiber	78.8% 30g	76.4% 29g	38g per day for Men 19-50 years
Protein	67.6% 38g	70.2% 39.3g	56g per day for Men 19-50 years

Vitamins

	Dry Mashed Potatoes Flakes	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	373% 4.5mg	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.4% 0.5mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	178% 28.4mg	16.4% 2.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	189% 9.43mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	261% 3.4mg	42% 0.54mg	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	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	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	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	33% 39.5μg	31.8% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Mashed Potatoes Flakes	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	12.2% 122mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	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	68.6% 5.5mg	126% 10mg	8mg per day for Men 19-50 years
Magnesium	71.3% 299mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	31.8% 0.73mg	85% 1.95mg	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	89.4% 626mg	700mg per day for Men 19-50 years
Potassium	146% 4980mg	54% 1837mg	3400mg per day for Men 19-50 years
Selenium	111% 60.8μg	9.07% 5μg	55μg per day for Men 19-50 years
Sodium	23.3% 349mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	29% 3.18mg	41.2% 4.54mg	11mg per day for Men 19-50 years
Water	0.81% 30g	8.2% 304g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Dry Mashed Potatoes Flakes vs Boiled Kidney Beans:

• Dehydrated Mashed Potatoes Flakes have 6.2 times more Vitamin B1, 1.9 times more Vitamin B2, 10.8 times more Vitamin B3, 9.5 times more Vitamin B5, 6.2 times more Vitamin B6 and 67.5 times more Vitamin C than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.8 times more Vitamin B9 than Dehydrated Mashed Potatoes Flakes.
• Both Dehydrated Mashed Potatoes Flakes and Boiled All Types Kidney Beans have similar amounts of Vitamin K per 1 lb.
• Both Dehydrated Mashed Potatoes Flakes as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 1 lb.

Comparing minerals per 1 pound for Dry Mashed Potatoes Flakes vs Boiled Kidney Beans:

• Dehydrated Mashed Potatoes Flakes have 1.6 times more Magnesium, 2.7 times more Potassium, 12.2 times more Selenium and 77 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.3 times more Calcium, 1.3 times more Copper, 1.8 times more Iron, 2.7 times more Manganese, 1.4 times more Zinc and 10.2 times more Water than Dehydrated Mashed Potatoes Flakes.
• Both Dehydrated Mashed Potatoes Flakes and Boiled All Types Kidney Beans have similar amounts of Phosphorus per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dehydrated Mashed Potatoes Flakes have 2.8 times more Energy, 3.6 times more Carbohydrate and 10.5 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 6.3 times more Omega 3 than Dehydrated Mashed Potatoes Flakes.
• Both Dehydrated Mashed Potatoes Flakes and Boiled All Types Kidney Beans have similar amounts of Fiber and Protein per 1 lb.
• Both Dehydrated Mashed Potatoes Flakes as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.