Comparing Nutrients in 7 ounces Red Kidney Beans VS Dry Mashed Potatoes Flakes

Macros Ratio

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

Macro Nutrients

	Red Kidney Beans	Dry Mashed Potatoes Flakes	Recommended Dietary Allowance
Energy	23% 669kcal	24.2% 703kcal	2900kcal per day for Men 19-50 years
Fat	2.17% 2.1g	0.84% 0.81g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	44.4% 0.71g	3.35% 0.054g	1.6g per day for Men 19-50 years
Omega 6	2.66% 0.45g	1.1% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	124% 161g	130g per day for Men 19-50 years
Sugars	5.75% 4.17g	9.2% 6.67g	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	2.7% 1.94g	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	% 1.77g	g per day for Men 19-50 years
Sucrose	NA	% 1.96g	g per day for Men 19-50 years
Fiber	79.4% 30g	34.5% 13g	38g per day for Men 19-50 years
Protein	80% 44.7g	29.6% 16.6g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Dry Mashed Potatoes Flakes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	101% 1.2mg	163% 1.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.2mg	77.7% 12.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	82.6% 4.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	114% 1.5mg	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	195% 782μg	23% 91μg	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	9.92% 8.93mg	179% 161mg	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	2.78% 0.42mg	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	14.4% 17.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Dry Mashed Potatoes Flakes	Recommended Dietary Allowance
Calcium	16.5% 165mg	5.36% 53.6mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	35.5% 0.32mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.37μg	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	166% 13.3mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	31% 131mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	14% 0.32mg	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	115% 806mg	44.2% 310mg	700mg per day for Men 19-50 years
Potassium	79.3% 2697mg	64% 2179mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	48.3% 26.6μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	10% 153mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Dry Mashed Potatoes Flakes per 7 oz

Compare the macro and micronutrient content in 7 oz of Red Kidney Beans versus 7 oz of Dry Mashed Potatoes Flakes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Red Kidney Beans vs Dry Mashed Potatoes Flakes:

• 7 ounces of Red Kidney Beans have 2 times more Vitamin B2 and 8.6 times more Vitamin B9 than Dry Mashed Potatoes Flakes.
• While 7 oz of Dehydrated Mashed Potatoes Flakes contain 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 Raw Red Kidney Beans.
• Both Raw Red Kidney Beans as well as Dehydrated Mashed Potatoes Flakes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Red Kidney Beans vs Dry Mashed Potatoes Flakes:

• 7 ounces of Red Kidney Beans have 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, 1.2 times more Potassium and 4 times more Zinc than Dry Mashed Potatoes Flakes.
• While 7 oz of Dehydrated Mashed Potatoes Flakes contain 4.2 times more Selenium and 6.4 times more Sodium than Raw Red Kidney Beans.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Red Kidney Beans have 13.3 times more Omega 3, 2.3 times more Fiber and 2.7 times more Protein than Dry Mashed Potatoes Flakes.
• While 7 oz of Dehydrated Mashed Potatoes Flakes contain 1.3 times more Carbohydrate and 1.6 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Dry Mashed Potatoes Flakes offer comparable quantities of Energy per seven ounces.
• 7 ounces of Dry Mashed Potatoes Flakes provide inadequate amounts of Omega 3
• Both Raw Red Kidney Beans as well as Dehydrated Mashed Potatoes Flakes provide inadequate amounts of Omega 6 in seven ounces.