Comparing Nutrients in 14 ounces Red Kidney Beans VS Pan-fried Refrigerated Hash Brown Potatoes

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Pan-fried Refrigerated Hash Brown Potatoes	5%	38%	57%

Macro Nutrients

	Red Kidney Beans	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Energy	46% 1338kcal	33% 960kcal	2900kcal per day for Men 19-50 years
Fat	4.34% 4.2g	42% 41g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	10% 3.2g	32g per day for Men 19-50 years
Omega 3	89% 1.42g	195% 3.12g	1.6g per day for Men 19-50 years
Omega 6	5.32% 0.9g	48% 8.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	187% 243g	104% 135g	130g per day for Men 19-50 years
Sugars	11.5% 8.33g	6.35% 4.6g	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	2.46% 1.8g	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	% 2.42g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	159% 60.3g	37.6% 14.3g	38g per day for Men 19-50 years
Protein	160% 89.4g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	201% 2.4mg	8.93% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65.6% 0.85mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52.3% 8.37mg	79.2% 12.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	58.3% 2.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	111% 1.44mg	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	391% 1564μg	NA	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	20% 18mg	12% 10.7mg	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	5.56% 0.83mg	44.5% 6.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.5% 22.2μg	65% 77.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	33% 329mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	308% 2.77mg	47% 0.42mg	0.9mg per day for Men 19-50 years
Fluoride	0.22% 8.73μg	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	332% 26.6mg	36.7% 2.94mg	8mg per day for Men 19-50 years
Magnesium	130% 548mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	192% 4.4mg	39% 0.89mg	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	230% 1611mg	69% 484mg	700mg per day for Men 19-50 years
Potassium	159% 5394mg	82% 2794mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	NA	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	20.4% 306mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	5.42% 201g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Pan-fried Refrigerated Hash Brown Potatoes per 14 oz

Compare the macro and micronutrient content in 14 oz of Red Kidney Beans versus 14 oz of Pan-fried Refrigerated Hash Brown Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Red Kidney Beans vs Pan-fried Refrigerated Hash Brown Potatoes:

• 14 ounces of Red Kidney Beans have 22.5 times more Vitamin B1, 4.3 times more Vitamin B2 and 1.7 times more Vitamin C than Pan-fried Refrigerated Hash Brown Potatoes.
• While 14 oz of Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contain 1.5 times more Vitamin B3, 8 times more Vitamin E and 3.5 times more Vitamin K than Raw Red Kidney Beans.
• Both Red Kidney Beans and Pan-fried Refrigerated Hash Brown Potatoes provide similar amounts of Vitamin B5 and Vitamin B6 per 14 ounces.
• 14 ounces of Red Kidney Beans have insufficient amounts of Vitamin E
• Both Raw Red Kidney Beans as well as Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Red Kidney Beans vs Pan-fried Refrigerated Hash Brown Potatoes:

• 14 ounces of Red Kidney Beans have 8.3 times more Calcium, 6.5 times more Copper, 9 times more Iron, 4.3 times more Magnesium, 4.9 times more Manganese, 3.3 times more Phosphorus, 1.9 times more Potassium and 4.4 times more Zinc than Pan-fried Refrigerated Hash Brown Potatoes.
• While 14 oz of Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contain 6.4 times more Sodium than Raw Red Kidney Beans.
• 14 ounces of Pan-fried Refrigerated Hash Brown Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Red Kidney Beans have 1.4 times more Energy, 1.8 times more Carbohydrate, 1.8 times more Sugars, 4.2 times more Fiber and 7 times more Protein than Pan-fried Refrigerated Hash Brown Potatoes.
• While 14 oz of Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contain 9.7 times more Fat, 5.2 times more Saturated Fat, 2.2 times more Omega 3 and 9 times more Omega 6 than Raw Red Kidney Beans.
• 14 ounces of Red Kidney Beans provide inadequate amounts of Omega 6