Comparing Nutrients in 1 pound Dry Mashed Potato Granules VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Dry Mashed Potato Granules	9%	1%	90%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Dry Mashed Potato Granules	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	58% 1687kcal	19.4% 562kcal	2900kcal per day for Men 19-50 years
Fat	2.53% 2.45g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	1.96% 0.63g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	16% 0.26g	9.07% 0.15g	1.6g per day for Men 19-50 years
Omega 6	4.8% 0.82g	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	298% 388g	78% 102g	130g per day for Men 19-50 years
Sugars	21.7% 15.7g	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	6.3% 4.6g	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	% 4.17g	NA	g per day for Men 19-50 years
Sucrose	% 4.63g	NA	g per day for Men 19-50 years
Fiber	84.8% 32.2g	111% 42g	38g per day for Men 19-50 years
Protein	66.6% 37.3g	74% 41.4g	56g per day for Men 19-50 years

Vitamins

	Dry Mashed Potato Granules	Boiled California Red 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	171% 2.05mg	48.8% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	88.3% 1.15mg	21.6% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	135% 21.6mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.3% 1.56mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	300% 3.9mg	36.3% 0.47mg	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	45.4% 181μg	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	186% 168mg	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	8.16% 1.22mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Mashed Potato Granules	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	18.6% 186mg	30% 299mg	1000mg per day for Men 19-50 years
Copper	51.4% 0.46mg	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	62% 4.94mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	106% 445mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	221% 5.1mg	62.7% 1.44mg	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	159% 1111mg	88.8% 621mg	700mg per day for Men 19-50 years
Potassium	94% 3189mg	56% 1901mg	3400mg per day for Men 19-50 years
Selenium	223% 123μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	20.3% 304mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	37.5% 4.13mg	35.5% 3.9mg	11mg per day for Men 19-50 years
Water	0.45% 16.5g	8.2% 304g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Mashed Potato Granules VS Boiled California Red Kidney Beans per 1 lb

Compare the macro and micronutrient content in 1 lb of Dry Mashed Potato Granules 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 Dry Mashed Potato Granules vs Boiled California Red Kidney Beans:

• 1 pound of Dry Mashed Potato Granules has 3.5 times more Vitamin B1, 4.1 times more Vitamin B2, 8.8 times more Vitamin B3, 1.6 times more Vitamin B5, 8.3 times more Vitamin B6 and 30.8 times more Vitamin C than Boiled California Red Kidney Beans.
• While 1 lb of Boiled California Red Kidney Beans contains 1.9 times more Vitamin B9 than Granules of Dehydrated Mashed Potatoes.
• 1 pound of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Granules of Dehydrated Mashed Potatoes 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 Dry Mashed Potato Granules vs Boiled California Red Kidney Beans:

• 1 pound of Dry Mashed Potato Granules has 2 times more Magnesium, 3.5 times more Manganese, 1.8 times more Phosphorus, 1.7 times more Potassium, 22.6 times more Selenium and 16.8 times more Sodium than Boiled California Red Kidney Beans.
• While 1 lb of Boiled California Red Kidney Beans contains 1.6 times more Calcium, 2.8 times more Copper and 2.7 times more Iron than Granules of Dehydrated Mashed Potatoes.
• Both Dry Mashed Potato Granules and Boiled California Red Kidney Beans contain similar levels of Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dry Mashed Potato Granules has 3 times more Energy, 1.8 times more Omega 3 and 3.8 times more Carbohydrate than Boiled California Red Kidney Beans.
• While 1 lb of Boiled California Red Kidney Beans contains 1.3 times more Fiber than Granules of Dehydrated Mashed Potatoes.
• Both Dry Mashed Potato Granules and Boiled California Red Kidney Beans offer comparable quantities of Protein per one pound.
• Both Granules of Dehydrated Mashed Potatoes as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 6 in one pound.