Comparing Nutrients in 100 grams Dry Mashed Potatoes Flakes VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Dry Mashed Potatoes Flakes	9%	1%	90%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Dry Mashed Potatoes Flakes	Canned Kidney Beans	Recommended Dietary Allowance
Energy	12.2% 354kcal	2.9% 84kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	0.62% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	5.13% 0.082g	1.6g per day for Men 19-50 years
Omega 6	0.55% 0.093g	0.62% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62.4% 81g	11% 14.5g	130g per day for Men 19-50 years
Sugars	4.63% 3.36g	2.55% 1.85g	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	1.35% 0.98g	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	% 0.89g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.99g	% 1.85g	g per day for Men 19-50 years
Fiber	17.4% 6.6g	11.3% 4.3g	38g per day for Men 19-50 years
Protein	15% 8.34g	9.32% 5.2g	56g per day for Men 19-50 years

Vitamins

	Dry Mashed Potatoes Flakes	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82.3% 0.99mg	9.67% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.46% 0.11mg	3.92% 0.051mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39% 6.26mg	2.57% 0.41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.6% 2.08mg	2.76% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.5% 0.75mg	5.7% 0.074mg	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	11.5% 46μg	9% 36μg	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	90% 81mg	1.33% 1.2mg	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	0.2% 0.03mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.25% 8.7μg	3.4% 4.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Mashed Potatoes Flakes	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	2.7% 27mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	15% 0.14mg	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	15% 1.2mg	14.6% 1.17mg	8mg per day for Men 19-50 years
Magnesium	15.7% 66mg	6.43% 27mg	420mg per day for Men 19-50 years
Manganese	7% 0.16mg	7.3% 0.17mg	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	22.3% 156mg	13% 90mg	700mg per day for Men 19-50 years
Potassium	32.3% 1098mg	6.97% 237mg	3400mg per day for Men 19-50 years
Selenium	24.4% 13.4μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	5.13% 77mg	19.7% 296mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	4.2% 0.46mg	11mg per day for Men 19-50 years
Water	0.18% 6.6g	2.1% 78g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Dry Mashed Potatoes Flakes vs Canned Kidney Beans:

• Dehydrated Mashed Potatoes Flakes have 8.5 times more Vitamin B1, 2.2 times more Vitamin B2, 15.2 times more Vitamin B3, 15.1 times more Vitamin B5, 10.1 times more Vitamin B6, 1.3 times more Vitamin B9, 67.5 times more Vitamin C and 2.1 times more Vitamin K than Canned All Types Kidney Beans.
• Both Dehydrated Mashed Potatoes Flakes as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 100 g.

Comparing minerals per 100 grams for Dry Mashed Potatoes Flakes vs Canned Kidney Beans:

• Dehydrated Mashed Potatoes Flakes have 2.4 times more Magnesium, 1.7 times more Phosphorus, 4.6 times more Potassium, 14.9 times more Selenium and 1.5 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.3 times more Calcium, 3.8 times more Sodium and 11.9 times more Water than Dehydrated Mashed Potatoes Flakes.
• Both Dehydrated Mashed Potatoes Flakes and Canned All Types Kidney Beans have similar amounts of Copper, Iron and Manganese per 100 g.

Comparison of macro-nutrients per 100 grams:

• Dehydrated Mashed Potatoes Flakes have 4.2 times more Energy, 5.6 times more Carbohydrate, 1.8 times more Sugars, more Fructose, 1.5 times more Fiber and 1.6 times more Protein than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 3 times more Omega 3 than Dehydrated Mashed Potatoes Flakes.
• Both Dehydrated Mashed Potatoes Flakes as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.