Comparing Nutrients in 5 ounces Boiled Kidney Beans VS Potato Flour

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Potato Flour	8%	1%	91%

Macro Nutrients

	Boiled Kidney Beans	Potato Flour	Recommended Dietary Allowance
Energy	6.2% 180kcal	17.4% 506kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	0.5% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	0.9% 0.15g	0.93% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.3g	91% 118g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	6.9% 5g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	24% 9.07g	22% 8.36g	38g per day for Men 19-50 years
Protein	22% 12.3g	17.5% 9.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Potato Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	5.56% 0.072mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.12% 0.82mg	31% 4.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.24% 0.31mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	84% 1.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	4.6% 1.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	46% 184μg	8.86% 35.4μg	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	6% 5.4mg	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	0.28% 0.043mg	2.36% 0.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Potato Flour	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	9.2% 92mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	31% 0.28mg	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	39.3% 3.15mg	24.5% 1.96mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	22% 92mg	420mg per day for Men 19-50 years
Manganese	26.5% 0.61mg	19.3% 0.44mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	59.5% 26.8μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	28% 196mg	34% 238mg	700mg per day for Men 19-50 years
Potassium	17% 574mg	41.7% 1419mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	2.83% 1.56μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	5.2% 78mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	6.96% 0.77mg	11mg per day for Men 19-50 years
Water	2.56% 95g	0.25% 9.24g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Kidney Beans vs Potato Flour:

• Boiled All Types Kidney Beans have 5.2 times more Vitamin B9 and more Vitamin K than Potato Flour.
• While Potato Flour contains 1.4 times more Vitamin B1, 6.1 times more Vitamin B3, 2.2 times more Vitamin B5, 6.4 times more Vitamin B6, 3.2 times more Vitamin C and 8.3 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Potato Flour have similar amounts of Vitamin B2 per 5 oz.
• Both Boiled All Types Kidney Beans as well as Potato Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Kidney Beans vs Potato Flour:

• Boiled All Types Kidney Beans have 1.6 times more Iron, 1.4 times more Manganese, 1.9 times more Zinc and 10.3 times more Water than Potato Flour.
• While Potato Flour contains 1.9 times more Calcium, 1.5 times more Magnesium, 2.5 times more Potassium and 55 times more Sodium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Potato Flour have similar amounts of Copper, Phosphorus and Selenium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled All Types Kidney Beans have 4.9 times more Omega 3 and 1.3 times more Protein than Potato Flour.
• While Potato Flour contains 2.8 times more Energy, 3.6 times more Carbohydrate and 11 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Potato Flour have similar amounts of Fiber per 5 oz.
• Both Boiled All Types Kidney Beans as well as Potato Flour have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.