Comparing Nutrients in 7 ounces Potato Flour VS Canned Kidney Beans

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

• Potato Flour has 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.
• While Canned All Types Kidney Beans contain 1.4 times more Vitamin B9 and more Vitamin K than Potato Flour.
• Both Potato Flour and Canned All Types Kidney Beans have similar amounts of Vitamin B2 per 7 oz.
• Both Potato Flour as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Potato Flour has 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, 4.2 times more Potassium and 1.2 times more Selenium than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 5.4 times more Sodium and 12 times more Water than Potato Flour.
• Both Potato Flour and Canned All Types Kidney Beans have similar amounts of Iron and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Potato Flour has 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.
• While Canned All Types Kidney Beans contain 2.3 times more Omega 3 than Potato Flour.
• Both Potato Flour as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.