Comparing Nutrients in 100 grams 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	12.2% 354kcal	11.6% 337kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	1.1% 1.06g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	0.55% 0.093g	1.34% 0.23g	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	47% 61.3g	130g per day for Men 19-50 years
Sugars	4.63% 3.36g	2.9% 2.1g	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	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	% 0.89g	NA	g per day for Men 19-50 years
Sucrose	% 0.99g	NA	g per day for Men 19-50 years
Fiber	17.4% 6.6g	40% 15g	38g per day for Men 19-50 years
Protein	15% 8.34g	40.2% 22.5g	56g per day for Men 19-50 years

Vitamins

	Dry Mashed Potatoes Flakes	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82.3% 0.99mg	50.7% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.46% 0.11mg	16.5% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39% 6.26mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.6% 2.08mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.5% 0.75mg	30.5% 0.4mg	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	99% 394μg	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	5% 4.5mg	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	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.25% 8.7μg	4.67% 5.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Mashed Potatoes Flakes	Red Kidney Beans	Recommended Dietary Allowance
Calcium	2.7% 27mg	8.3% 83mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	77.7% 0.7mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.055% 2.2μg	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	83.6% 6.7mg	8mg per day for Men 19-50 years
Magnesium	15.7% 66mg	33% 138mg	420mg per day for Men 19-50 years
Manganese	7% 0.16mg	48.3% 1.1mg	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	58% 406mg	700mg per day for Men 19-50 years
Potassium	32.3% 1098mg	40% 1359mg	3400mg per day for Men 19-50 years
Selenium	24.4% 13.4μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	5.13% 77mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	25.4% 2.8mg	11mg per day for Men 19-50 years
Water	0.18% 6.6g	0.32% 11.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Mashed Potatoes Flakes VS Red Kidney Beans per 100 g

Compare the macro and micronutrient content in 100 g of Dry Mashed Potatoes Flakes versus 100 g of Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 grams 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 100 g 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 100 grams.

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

• 100 grams of Dry Mashed Potatoes Flakes have 4.2 times more Selenium and 6.4 times more Sodium than Red Kidney Beans.
• While 100 g 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 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Dry Mashed Potatoes Flakes have 1.3 times more Carbohydrate and 1.6 times more Sugars than Red Kidney Beans.
• While 100 g 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 100 grams.
• 100 grams 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 100 grams.