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

Macros Ratio

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

Macro Nutrients

	Dry Mashed Potato Granules	California Red Kidney Beans	Recommended Dietary Allowance
Energy	58% 1687kcal	51.6% 1497kcal	2900kcal per day for Men 19-50 years
Fat	2.53% 2.45g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	1.96% 0.63g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	16% 0.26g	24% 0.38g	1.6g per day for Men 19-50 years
Omega 6	4.8% 0.82g	1.44% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	298% 388g	209% 271g	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	297% 113g	38g per day for Men 19-50 years
Protein	66.6% 37.3g	197% 111g	56g per day for Men 19-50 years

Vitamins

	Dry Mashed Potato Granules	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	200% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	88.3% 1.15mg	76.4% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	135% 21.6mg	58.4% 9.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.3% 1.56mg	70.8% 3.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	300% 3.9mg	139% 1.8mg	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	447% 1787μg	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	22.7% 20.4mg	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	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	18.6% 186mg	88.5% 885mg	1000mg per day for Men 19-50 years
Copper	51.4% 0.46mg	554% 5mg	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	530% 42.4mg	8mg per day for Men 19-50 years
Magnesium	106% 445mg	173% 726mg	420mg per day for Men 19-50 years
Manganese	221% 5.1mg	197% 4.54mg	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	262% 1837mg	700mg per day for Men 19-50 years
Potassium	94% 3189mg	199% 6759mg	3400mg per day for Men 19-50 years
Selenium	223% 123μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	20.3% 304mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	37.5% 4.13mg	105% 11.6mg	11mg per day for Men 19-50 years
Water	0.45% 16.5g	1.44% 53.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Dry Mashed Potato Granules vs California Red Kidney Beans:

• Granules of Dehydrated Mashed Potatoes have 2.3 times more Vitamin B3, 2.2 times more Vitamin B6 and 8.2 times more Vitamin C than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.3 times more Vitamin B5 and 9.9 times more Vitamin B9 than Granules of Dehydrated Mashed Potatoes.
• Both Granules of Dehydrated Mashed Potatoes and Raw California Red Kidney Beans have similar amounts of Vitamin B1 and Vitamin B2 per 1 lb.
• Both Granules of Dehydrated Mashed Potatoes as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Dry Mashed Potato Granules vs California Red Kidney Beans:

• Granules of Dehydrated Mashed Potatoes have 8.5 times more Selenium and 6.1 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 4.8 times more Calcium, 10.8 times more Copper, 8.6 times more Iron, 1.6 times more Magnesium, 1.7 times more Phosphorus, 2.1 times more Potassium and 2.8 times more Zinc than Granules of Dehydrated Mashed Potatoes.
• Both Granules of Dehydrated Mashed Potatoes and Raw California Red Kidney Beans have similar amounts of Manganese per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Granules of Dehydrated Mashed Potatoes have 3.3 times more Omega 6 and 1.4 times more Carbohydrate than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.5 times more Omega 3, 3.5 times more Fiber and 3 times more Protein than Granules of Dehydrated Mashed Potatoes.
• Both Granules of Dehydrated Mashed Potatoes and Raw California Red Kidney Beans have similar amounts of Energy per 1 lb.
• Both Granules of Dehydrated Mashed Potatoes as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.