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

Macros Ratio

	Protein	Fat	Carbs
Dry Mashed Potatoes Flakes	9%	1%	90%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Dry Mashed Potatoes Flakes	Red Kidney Beans	Recommended Dietary Allowance
Energy	17.3% 502kcal	16.5% 478kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.58g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.75% 0.24g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	2.4% 0.038g	31.7% 0.51g	1.6g per day for Men 19-50 years
Omega 6	0.78% 0.13g	1.9% 0.32g	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	67% 87g	130g per day for Men 19-50 years
Sugars	6.57% 4.76g	4.1% 2.98g	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	56.7% 21.5g	38g per day for Men 19-50 years
Protein	21% 12g	57% 32g	56g per day for Men 19-50 years

Vitamins

	Dry Mashed Potatoes Flakes	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	72% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.5% 8.88mg	18.7% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59% 2.95mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	81.6% 1.06mg	43.3% 0.56mg	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	140% 558μg	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	7.1% 6.38mg	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% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.3% 12.3μg	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Mashed Potatoes Flakes	Red Kidney Beans	Recommended Dietary Allowance
Calcium	3.83% 38.3mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	25.4% 0.23mg	110% 0.99mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.078% 3.1μg	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	119% 9.5mg	8mg per day for Men 19-50 years
Magnesium	22.3% 94mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	9.92% 0.23mg	68.5% 1.57mg	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	82.2% 575mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	56.7% 1926mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	7.28% 109mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	9.02% 0.99mg	36% 3.95mg	11mg per day for Men 19-50 years
Water	0.25% 9.33g	0.45% 16.7g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Dry Mashed Potatoes Flakes versus 5 oz of 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 Red Kidney Beans:

• 5 ounces of Dry Mashed Potatoes Flakes have 1.6 times more Vitamin B1, 3 times more Vitamin B3, 2.7 times more Vitamin B5, 1.9 times more Vitamin B6, 18 times more Vitamin C and 1.6 times more Vitamin K than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 2 times more Vitamin B2 and 8.6 times more Vitamin B9 than Dehydrated Mashed Potatoes Flakes.
• Both Dehydrated Mashed Potatoes Flakes as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in five ounces.

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

• 5 ounces of Dry Mashed Potatoes Flakes have 4.2 times more Selenium and 6.4 times more Sodium than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 3.1 times more Calcium, 4.3 times more Copper, 5.5 times more Iron, 2.1 times more Magnesium, 6.9 times more Manganese, 2.6 times more Phosphorus and 4 times more Zinc than Dehydrated Mashed Potatoes Flakes.
• Both Dry Mashed Potatoes Flakes and Red Kidney Beans contain similar levels of Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dry Mashed Potatoes Flakes have 1.3 times more Carbohydrate and 1.6 times more Sugars than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 13.3 times more Omega 3, 2.3 times more Fiber and 2.7 times more Protein than Dehydrated Mashed Potatoes Flakes.
• Both Dry Mashed Potatoes Flakes and Red Kidney Beans offer comparable quantities of Energy per five ounces.
• 5 ounces of Dry Mashed Potatoes Flakes provide inadequate amounts of Omega 3
• Both Dehydrated Mashed Potatoes Flakes as well as Raw Red Kidney Beans provide inadequate amounts of Omega 6 in five ounces.