Comparing Nutrients in 7 ounces Canned Kidney Beans VS Potato Flour

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Potato Flour	8%	1%	91%

Macro Nutrients

	Canned Kidney Beans	Potato Flour	Recommended Dietary Allowance
Energy	5.75% 167kcal	24.4% 708kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	4.34% 0.069g	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.8g	127% 165g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	9.63% 7g	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	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 3.67g	NA	g per day for Men 19-50 years
Fiber	22.5% 8.53g	31% 11.7g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	24.5% 13.7g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Potato Flour	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	37.7% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.82mg	43.5% 6.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.48% 0.27mg	19% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	117% 1.53mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	6.46% 1.94μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	18% 71.4μg	12.4% 49.6μg	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	2.65% 2.4mg	8.38% 7.54mg	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	0.26% 0.04mg	3.3% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Potato Flour	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	13% 129mg	1000mg per day for Men 19-50 years
Copper	29.8% 0.27mg	43.4% 0.39mg	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	29% 2.32mg	34.2% 2.74mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	27% 0.62mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	83.3% 37.5μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	25.5% 179mg	47.6% 333mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	58.4% 1986mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	3.97% 2.2μg	55μg per day for Men 19-50 years
Sodium	39% 587mg	7.28% 109mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	4.2% 155g	0.35% 13g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Canned Kidney Beans vs Potato Flour:

• Canned All Types Kidney Beans have 1.4 times more Vitamin B9 and more Vitamin K than Potato Flour.
• While Potato Flour contains 2 times more Vitamin B1, 8.5 times more Vitamin B3, 3.4 times more Vitamin B5, 10.4 times more Vitamin B6, 3.2 times more Vitamin C and 12.5 times more Vitamin E than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Potato Flour have similar amounts of Vitamin B2 per 7 oz.
• Both Canned All Types Kidney Beans as well as Potato Flour have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Canned Kidney Beans vs Potato Flour:

• Canned All Types Kidney Beans have 5.4 times more Sodium and 12 times more Water than Potato Flour.
• While Potato Flour contains 1.9 times more Calcium, 1.5 times more Copper, 2.4 times more Magnesium, 1.9 times more Manganese, 1.9 times more Phosphorus and 4.2 times more Potassium than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Potato Flour have similar amounts of Iron, Selenium and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Canned All Types Kidney Beans have 2.3 times more Omega 3 than Potato Flour.
• While Potato Flour contains 4.3 times more Energy, 5.7 times more Carbohydrate, 1.9 times more Sugars, 1.4 times more Fiber and 1.3 times more Protein than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Potato Flour have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.