Comparing Nutrients in 5 ounces Dry Mashed Potatoes Flakes VS Boiled California Red Kidney Beans

Macros Ratio

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

Macro Nutrients

	Dry Mashed Potatoes Flakes	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	17.3% 502kcal	6.06% 176kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.58g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	0.75% 0.24g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	2.4% 0.038g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	0.78% 0.13g	0.17% 0.028g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.5% 115g	24.4% 31.8g	130g per day for Men 19-50 years
Sugars	6.57% 4.76g	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	1.9% 1.4g	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	% 1.26g	NA	g per day for Men 19-50 years
Sucrose	% 1.4g	NA	g per day for Men 19-50 years
Fiber	24.6% 9.36g	34.7% 13g	38g per day for Men 19-50 years
Protein	21% 12g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Dry Mashed Potatoes Flakes	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	117% 1.4mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	6.76% 0.088mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.5% 8.88mg	4.8% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59% 2.95mg	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	81.6% 1.06mg	11.3% 0.15mg	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	16.3% 65.2μg	26.2% 105μg	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	128% 115mg	1.9% 1.7mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.3% 12.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Mashed Potatoes Flakes	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	3.83% 38.3mg	9.36% 94mg	1000mg per day for Men 19-50 years
Copper	25.4% 0.23mg	45.5% 0.41mg	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	21.4% 1.7mg	53% 4.22mg	8mg per day for Men 19-50 years
Magnesium	22.3% 94mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	9.92% 0.23mg	19.6% 0.45mg	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	31.6% 221mg	27.7% 194mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	17.5% 594mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	7.28% 109mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	9.02% 0.99mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	0.25% 9.33g	2.56% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Mashed Potatoes Flakes VS Boiled California Red Kidney Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Dry Mashed Potatoes Flakes versus 5 oz of Boiled California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Dry Mashed Potatoes Flakes vs Boiled California Red Kidney Beans:

• 5 ounces of Dry Mashed Potatoes Flakes have 7.7 times more Vitamin B1, 1.8 times more Vitamin B2, 11.6 times more Vitamin B3, 9.5 times more Vitamin B5, 7.2 times more Vitamin B6 and 67.5 times more Vitamin C than Boiled California Red Kidney Beans.
• While 5 oz of Boiled California Red Kidney Beans contain 1.6 times more Vitamin B9 than Dehydrated Mashed Potatoes Flakes.
• 5 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Dehydrated Mashed Potatoes Flakes as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Dry Mashed Potatoes Flakes vs Boiled California Red Kidney Beans:

• 5 ounces of Dry Mashed Potatoes Flakes have 1.4 times more Magnesium, 2.6 times more Potassium, 11.2 times more Selenium and 19.3 times more Sodium than Boiled California Red Kidney Beans.
• While 5 oz of Boiled California Red Kidney Beans contain 2.4 times more Calcium, 1.8 times more Copper, 2.5 times more Iron and 2 times more Manganese than Dehydrated Mashed Potatoes Flakes.
• Both Dry Mashed Potatoes Flakes and Boiled California Red Kidney Beans contain similar levels of Phosphorus and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dry Mashed Potatoes Flakes have 2.9 times more Energy and 3.6 times more Carbohydrate than Boiled California Red Kidney Beans.
• While 5 oz of Boiled California Red Kidney Beans contain 1.4 times more Fiber than Dehydrated Mashed Potatoes Flakes.
• Both Dry Mashed Potatoes Flakes and Boiled California Red Kidney Beans offer comparable quantities of Protein per five ounces.
• 5 ounces of Dry Mashed Potatoes Flakes provide inadequate amounts of Omega 3
• Both Dehydrated Mashed Potatoes Flakes as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 6 in five ounces.