Comparing Nutrients in 100 calories Dry Mashed Potato GranulesVS Boiled Kidney Beans

Weight per 100 calories

Dry Mashed Potato Granules

27g

Boiled Kidney Beans

78.7g

Dry Mashed Potato Granules have 2.9 times more energy per 100g than Boiled Kidney Beans. It has high energy density when compared to other foods. Boiled All Types Kidney Beans having average energy density.

Which food has more nutrients per 100 calories - Dry Mashed Potato Granules or Boiled Kidney Beans?

Macros Ratio

Protein Fat Carbs

Dry Mashed Potato Granules

90%

Boiled Kidney Beans

27%

70%

100 kcal ▼

Macro Nutrients

Dry Mashed Potato Granulesvs Boiled Kidney Beans

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.15%0.15g

Fat

0.41%0.39g

0.15 gvs0.39 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.12%0.037g

Saturated Fat

0.18%0.057g

0.037 gvs0.057 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.96%0.015g

Omega 3

8.37%0.13g

0.015 gvs0.13 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.28%0.048g

Omega 6

0.5%0.085g

0.048 gvs0.085 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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17.7%23g

Carbohydrate

14%18g

23 gvs18 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1.3%0.93g

Sugars

0.35%0.25g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

0.93 gvs0.25 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.37%0.27g

Fructose

≤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]

0.27 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.25g

Glucose

0.25 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.27g

Sucrose

0.27 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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5.02%1.9g

Fiber

13.3%5.04g

1.9 gvs5.04 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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3.95%2.2g

Protein

12%6.83g

2.2 gvs6.83 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Dry Mashed Potato Granulesvs Boiled Kidney Beans

0.03%0.27μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0.27 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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10%0.12mg

Vitamin B1

10.5%0.13mg

Thiamine

0.12 mgvs0.13 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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5.23%0.068mg

Vitamin B2

3.5%0.046mg

Riboflavin

0.068 mgvs0.046 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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8%1.3mg

Vitamin B3

2.84%0.46mg

Niacin, nicotinic acid, niacinamide

1.3 mgvs0.46 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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1.85%0.093mg

Vitamin B5

3.46%0.17mg

Pantothenic acid

0.093 mgvs0.17 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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18%0.23mg

Vitamin B6

7.27%0.094mg

Pyridoxine

0.23 mgvs0.094 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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2.7%10.8μg

Vitamin B9

25.6%102μg

Folates and Folic Acid

10.8 μgvs102 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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11%9.95mg

Vitamin C

1.05%0.94mg

Ascorbic acid

9.95 mgvs0.94 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.48%0.073mg

Vitamin E

0.16%0.024mg

Tocopherols and Tocotrienols

0.073 mgvs0.024 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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2%2.4μg

Vitamin K

5.5%6.6μg

Phytomenadione or phylloquinone

2.4 μgvs6.6 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Dry Mashed Potato Granulesvs Boiled Kidney Beans

1.1%11mg

Calcium

2.76%27.6mg

11 mgvs27.6 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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3.05%0.027mg

Copper

19%0.17mg

0.027 mgvs0.17 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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3.66%0.29mg

Iron

22%1.75mg

0.29 mgvs1.75 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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6.27%26.3mg

Magnesium

7.87%33mg

26.3 mgvs33 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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13%0.3mg

Manganese

14.7%0.34mg

0.3 mgvs0.34 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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9.4%66mg

Phosphorus

15.5%109mg

66 mgvs109 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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5.56%189mg

Potassium

9.38%319mg

189 mgvs319 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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13.2%7.3μg

Selenium

1.57%0.87μg

7.3 μgvs0.87 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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1.2%18mg

Sodium

0.052%0.79mg

18 mgvs0.79 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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2.22%0.24mg

Zinc

7.16%0.79mg

0.24 mgvs0.79 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.026%0.98g

Water

1.42%52.7g

0.98 gvs52.7 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Dry Mashed Potato Granules vs Boiled Kidney Beans:

Granules of Dehydrated Mashed Potatoes have 1.5 times more Vitamin B2, 2.8 times more Vitamin B3, 2.4 times more Vitamin B6 and 10.5 times more Vitamin C than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 1.9 times more Vitamin B5, 9.5 times more Vitamin B9 and 2.7 times more Vitamin K than Granules of Dehydrated Mashed Potatoes.
Both Granules of Dehydrated Mashed Potatoes and Boiled All Types Kidney Beans have similar amounts of Vitamin B1 per 100 kcal.
Both Granules of Dehydrated Mashed Potatoes as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 100 kcal.

Comparing minerals per 100 calories for Dry Mashed Potato Granules vs Boiled Kidney Beans:

Granules of Dehydrated Mashed Potatoes have 8.4 times more Selenium and 22.9 times more Sodium than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 2.5 times more Calcium, 6.2 times more Copper, 6 times more Iron, 1.3 times more Magnesium, 1.6 times more Phosphorus, 1.7 times more Potassium, 3.2 times more Zinc and 54 times more Water than Granules of Dehydrated Mashed Potatoes.
Both Granules of Dehydrated Mashed Potatoes and Boiled All Types Kidney Beans have similar amounts of Manganese per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Granules of Dehydrated Mashed Potatoes have 1.3 times more Carbohydrate and 3.7 times more Sugars than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 8.7 times more Omega 3, 2.6 times more Fiber and 3.1 times more Protein than Granules of Dehydrated Mashed Potatoes.
Both Granules of Dehydrated Mashed Potatoes and Boiled All Types Kidney Beans have similar amounts of Energy per 100 kcal.
Both Granules of Dehydrated Mashed Potatoes as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Dry Mashed Potato GranulesVS Frozen Hash Brown PotatoesBoiled Kidney BeansVS Frozen Hash Brown PotatoesDry Mashed Potato GranulesVS Canned Kidney BeansBoiled Kidney BeansVS Canned Kidney Beans

Compare Foods

Comparing Nutrients in 100 calories Dry Mashed Potato GranulesVS Boiled Kidney Beans

Weight per 100 calories

Which food has more nutrients per 100 calories - Dry Mashed Potato Granules or Boiled Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: