Comparing Nutrients in 5 ounces Canned Kidney Beans VS Dry Mashed Potato Granules

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Dry Mashed Potato Granules	9%	1%	90%

Macro Nutrients

	Canned Kidney Beans	Dry Mashed Potato Granules	Recommended Dietary Allowance
Energy	4.1% 119kcal	18% 527kcal	2900kcal per day for Men 19-50 years
Fat	0.88% 0.85g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	0.61% 0.2g	32g per day for Men 19-50 years
Omega 3	7.26% 0.12g	5.05% 0.081g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	1.5% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	93% 121g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	6.8% 4.9g	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	0% 0g	1.97% 1.43g	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	% 0g	% 1.3g	g per day for Men 19-50 years
Sucrose	% 2.62g	% 1.45g	g per day for Men 19-50 years
Fiber	16% 6.1g	26.5% 10g	38g per day for Men 19-50 years
Protein	13.2% 7.4g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Dry Mashed Potato Granules	Recommended Dietary Allowance
Vitamin A	NA	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.7% 0.16mg	53.5% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	27.6% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.64% 0.58mg	42.2% 6.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.9% 0.2mg	9.8% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.07% 0.1mg	94% 1.22mg	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	12.8% 51μg	14% 56.7μg	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	1.9% 1.7mg	58.3% 52.4mg	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	0.19% 0.028mg	2.55% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	10.6% 12.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Dry Mashed Potato Granules	Recommended Dietary Allowance
Calcium	4.8% 48mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	21.3% 0.19mg	16% 0.14mg	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	20.7% 1.66mg	19.3% 1.55mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	69% 1.6mg	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	18.2% 128mg	49.6% 347mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	29.3% 996mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	70% 38.4μg	55μg per day for Men 19-50 years
Sodium	28% 420mg	6.33% 95mg	1500mg per day for Men 19-50 years
Zinc	5.93% 0.65mg	11.7% 1.3mg	11mg per day for Men 19-50 years
Water	3% 111g	0.14% 5.15g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Canned Kidney Beans vs Dry Mashed Potato Granules:

• Granules of Dehydrated Mashed Potatoes contain 3.9 times more Vitamin B1, 5 times more Vitamin B2, 11.6 times more Vitamin B3, 2.5 times more Vitamin B5, 11.6 times more Vitamin B6, 30.8 times more Vitamin C, 13.5 times more Vitamin E and 2.2 times more Vitamin K than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Granules of Dehydrated Mashed Potatoes have similar amounts of Vitamin B9 per 5 oz.
• Both Canned All Types Kidney Beans as well as Granules of Dehydrated Mashed Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Canned Kidney Beans vs Dry Mashed Potato Granules:

• Canned All Types Kidney Beans have 1.3 times more Copper, 4.4 times more Sodium and 21.5 times more Water than Granules of Dehydrated Mashed Potatoes.
• While Granules of Dehydrated Mashed Potatoes contain 3.6 times more Magnesium, 6.7 times more Manganese, 2.7 times more Phosphorus, 3 times more Potassium, 30.1 times more Selenium and 2 times more Zinc than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Granules of Dehydrated Mashed Potatoes have similar amounts of Calcium and Iron per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Canned All Types Kidney Beans have 1.4 times more Omega 3 than Granules of Dehydrated Mashed Potatoes.
• While Granules of Dehydrated Mashed Potatoes contain 4.4 times more Energy, 1.7 times more Omega 6, 5.9 times more Carbohydrate, 1.9 times more Sugars, more Fructose, 1.7 times more Fiber and 1.6 times more Protein than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Granules of Dehydrated Mashed Potatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.