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

Macros Ratio

	Protein	Fat	Carbs
Dry Mashed Potato Granules	9%	1%	90%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Dry Mashed Potato Granules	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	58% 1687kcal	51.5% 1492kcal	2900kcal per day for Men 19-50 years
Fat	2.53% 2.45g	2.1% 2.04g	97g per day for Men 19-50 years
Saturated Fat	1.96% 0.63g	0.92% 0.29g	32g per day for Men 19-50 years
Omega 3	16% 0.26g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	4.8% 0.82g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	298% 388g	204% 265g	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	205% 115g	56g per day for Men 19-50 years

Vitamins

	Dry Mashed Potato Granules	Royal 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	147% 1.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	88.3% 1.15mg	83.7% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	135% 21.6mg	59.7% 9.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.3% 1.56mg	70.7% 3.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	300% 3.9mg	138% 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	446% 1783μg	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	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	18.6% 186mg	59.4% 594mg	1000mg per day for Men 19-50 years
Copper	51.4% 0.46mg	504% 4.54mg	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	493% 39.5mg	8mg per day for Men 19-50 years
Magnesium	106% 445mg	149% 626mg	420mg per day for Men 19-50 years
Manganese	221% 5.1mg	219% 5.03mg	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	263% 1842mg	700mg per day for Men 19-50 years
Potassium	94% 3189mg	180% 6105mg	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	3.93% 59mg	1500mg per day for Men 19-50 years
Zinc	37.5% 4.13mg	110% 12mg	11mg per day for Men 19-50 years
Water	0.45% 16.5g	1.46% 54g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Dry Mashed Potato Granules versus 1 lb of Royal 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 Royal Red Kidney Beans:

• 1 pound of Dry Mashed Potato Granules has 2.3 times more Vitamin B3, 2.2 times more Vitamin B6 and 8.2 times more Vitamin C than Royal Red Kidney Beans.
• While 1 lb of Raw Royal Red Kidney Beans contains 2.3 times more Vitamin B5 and 9.8 times more Vitamin B9 than Granules of Dehydrated Mashed Potatoes.
• Both Dry Mashed Potato Granules and Royal Red Kidney Beans provide similar amounts of Vitamin B1 and Vitamin B2 per one pound.
• Both Granules of Dehydrated Mashed Potatoes as well as Raw Royal 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 Royal Red Kidney Beans:

• 1 pound of Dry Mashed Potato Granules has 8.5 times more Selenium and 5.2 times more Sodium than Royal Red Kidney Beans.
• While 1 lb of Raw Royal Red Kidney Beans contains 3.2 times more Calcium, 9.8 times more Copper, 8 times more Iron, 1.4 times more Magnesium, 1.7 times more Phosphorus, 1.9 times more Potassium and 2.9 times more Zinc than Granules of Dehydrated Mashed Potatoes.
• Both Dry Mashed Potato Granules and Royal Red Kidney Beans contain similar levels of Manganese per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dry Mashed Potato Granules has 1.5 times more Carbohydrate than Royal Red Kidney Beans.
• While 1 lb of Raw Royal Red Kidney Beans contains 2.7 times more Omega 3, 3.5 times more Fiber and 3.1 times more Protein than Granules of Dehydrated Mashed Potatoes.
• Both Dry Mashed Potato Granules and Royal Red Kidney Beans offer comparable quantities of Energy per one pound.
• Both Granules of Dehydrated Mashed Potatoes as well as Raw Royal Red Kidney Beans provide inadequate amounts of Omega 6 in one pound.