Comparing Nutrients in 14 ounces Boiled Kidney Beans VS Hash Brown Potatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Hash Brown Potatoes	5%	43%	52%

Macro Nutrients

	Boiled Kidney Beans	Hash Brown Potatoes	Recommended Dietary Allowance
Energy	17.4% 504kcal	36.3% 1052kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	51.2% 49.7g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	23.4% 7.47g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	84% 1.34g	1.6g per day for Men 19-50 years
Omega 6	2.52% 0.43g	102% 17.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.6% 90g	107% 139g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	8.16% 5.9g	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	2.85% 2.06g	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	% 2.54g	g per day for Men 19-50 years
Sucrose	NA	% 1.3g	g per day for Men 19-50 years
Fiber	67% 25.4g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	61.4% 34.4g	21.3% 12g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Hash Brown Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	57% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	57% 9.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	71% 3.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	144% 1.87mg	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	129% 516μg	16% 63.5μg	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	5.3% 4.76mg	57.3% 51.6mg	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	0.79% 0.12mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.8% 33.3μg	12.2% 14.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	14% 139mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	95% 0.86mg	129% 1.16mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	110% 8.8mg	27.3% 2.2mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	74.2% 1.7mg	42.6% 0.98mg	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	78.2% 548mg	39.7% 278mg	700mg per day for Men 19-50 years
Potassium	47.3% 1607mg	67.2% 2286mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	90% 1357mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	17% 1.87mg	11mg per day for Men 19-50 years
Water	7.2% 266g	5.07% 188g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Kidney Beans vs Hash Brown Potatoes:

• Boiled All Types Kidney Beans have 1.8 times more Vitamin B2, 8.1 times more Vitamin B9 and 2.3 times more Vitamin K than Home prepared Hash Brown Potatoes.
• While Home prepared Hash Brown Potatoes contain 4 times more Vitamin B3, 4.1 times more Vitamin B5, 3.9 times more Vitamin B6 and 10.8 times more Vitamin C than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Home prepared Hash Brown Potatoes have similar amounts of Vitamin B1 per 14 oz.
• Both Boiled All Types Kidney Beans as well as Home prepared Hash Brown Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 14 oz.

Comparing minerals per 14 ounces for Boiled Kidney Beans vs Hash Brown Potatoes:

• Boiled All Types Kidney Beans have 2.5 times more Calcium, 4 times more Iron, 1.7 times more Manganese, 2 times more Phosphorus, 2.2 times more Selenium, 2.1 times more Zinc and 1.4 times more Water than Home prepared Hash Brown Potatoes.
• While Home prepared Hash Brown Potatoes contain 1.4 times more Copper, 1.4 times more Potassium and 342 times more Sodium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Home prepared Hash Brown Potatoes have similar amounts of Magnesium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled All Types Kidney Beans have 2 times more Fiber and 2.9 times more Protein than Home prepared Hash Brown Potatoes.
• While Home prepared Hash Brown Potatoes contain 2.1 times more Energy, 25 times more Fat, 25.8 times more Saturated Fat, 2 times more Omega 3, 40.4 times more Omega 6, 1.5 times more Carbohydrate and 4.7 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Home prepared Hash Brown Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.