Comparing Nutrients in 100 grams Dry Mashed Potato Granules VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Dry Mashed Potato Granules	9%	1%	90%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Dry Mashed Potato Granules	Red Kidney Beans	Recommended Dietary Allowance
Energy	13% 372kcal	11.6% 337kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	1.1% 1.06g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	3.56% 0.057g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	1.06% 0.18g	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	65.8% 85.5g	47% 61.3g	130g per day for Men 19-50 years
Sugars	4.8% 3.47g	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	1.4% 1g	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	% 0.92g	NA	g per day for Men 19-50 years
Sucrose	% 1.02g	NA	g per day for Men 19-50 years
Fiber	18.7% 7.1g	40% 15g	38g per day for Men 19-50 years
Protein	14.7% 8.22g	40.2% 22.5g	56g per day for Men 19-50 years

Vitamins

	Dry Mashed Potato Granules	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	37.8% 0.45mg	50.7% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.5% 0.25mg	16.5% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.8% 4.77mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.9% 0.35mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66.2% 0.86mg	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	10% 40μg	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	41% 37mg	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	1.8% 0.27mg	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.5% 9μg	4.67% 5.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Mashed Potato Granules	Red Kidney Beans	Recommended Dietary Allowance
Calcium	4.1% 41mg	8.3% 83mg	1000mg per day for Men 19-50 years
Copper	11.3% 0.1mg	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	13.6% 1.1mg	83.6% 6.7mg	8mg per day for Men 19-50 years
Magnesium	23.3% 98mg	33% 138mg	420mg per day for Men 19-50 years
Manganese	48.7% 1.12mg	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	35% 245mg	58% 406mg	700mg per day for Men 19-50 years
Potassium	20.7% 703mg	40% 1359mg	3400mg per day for Men 19-50 years
Selenium	49.3% 27μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	4.47% 67mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	8.27% 0.91mg	25.4% 2.8mg	11mg per day for Men 19-50 years
Water	0.098% 3.63g	0.32% 11.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Mashed Potato Granules VS Red Kidney Beans per 100 g

Compare the macro and micronutrient content in 100 g of Dry Mashed Potato Granules 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 Potato Granules vs Red Kidney Beans:

• 100 grams of Dry Mashed Potato Granules have 2.3 times more Vitamin B3, 2.2 times more Vitamin B6, 8.2 times more Vitamin C and 1.6 times more Vitamin K than Red Kidney Beans.
• While 100 g of Raw Red Kidney Beans contain 1.3 times more Vitamin B1, 2.3 times more Vitamin B5 and 9.9 times more Vitamin B9 than Granules of Dehydrated Mashed Potatoes.
• Both Dry Mashed Potato Granules and Red Kidney Beans provide similar amounts of Vitamin B2 per 100 grams.
• Both Granules of Dehydrated Mashed Potatoes 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 Potato Granules vs Red Kidney Beans:

• 100 grams of Dry Mashed Potato Granules have 8.5 times more Selenium and 5.6 times more Sodium than Red Kidney Beans.
• While 100 g of Raw Red Kidney Beans contain 2 times more Calcium, 6.9 times more Copper, 6.1 times more Iron, 1.4 times more Magnesium, 1.7 times more Phosphorus, 1.9 times more Potassium and 3.1 times more Zinc than Granules of Dehydrated Mashed Potatoes.
• Both Dry Mashed Potato Granules and Red Kidney Beans contain similar levels of Manganese per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Dry Mashed Potato Granules have 1.4 times more Carbohydrate and 1.7 times more Sugars than Red Kidney Beans.
• While 100 g of Raw Red Kidney Beans contain 6.3 times more Omega 3, 2.1 times more Fiber and 2.7 times more Protein than Granules of Dehydrated Mashed Potatoes.
• Both Dry Mashed Potato Granules and Red Kidney Beans offer comparable quantities of Energy per 100 grams.
• Both Granules of Dehydrated Mashed Potatoes as well as Raw Red Kidney Beans provide inadequate amounts of Omega 6 in 100 grams.