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

Macros Ratio

	Protein	Fat	Carbs
Pan-fried Refrigerated Hash Brown Potatoes	5%	38%	57%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Pan-fried Refrigerated Hash Brown Potatoes	California Red Kidney Beans	Recommended Dietary Allowance
Energy	33% 960kcal	45% 1310kcal	2900kcal per day for Men 19-50 years
Fat	42% 41g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	10% 3.2g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	195% 3.12g	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	48% 8.2g	1.26% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	104% 135g	183% 237g	130g per day for Men 19-50 years
Sugars	6.35% 4.6g	NA	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	2.46% 1.8g	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	% 2.42g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	37.6% 14.3g	260% 99g	38g per day for Men 19-50 years
Protein	23% 13g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Pan-fried Refrigerated Hash Brown Potatoes	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.93% 0.11mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	79.2% 12.7mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58.3% 2.9mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	111% 1.44mg	121% 1.58mg	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	NA	391% 1564μg	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	12% 10.7mg	20% 18mg	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	44.5% 6.67mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	65% 77.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pan-fried Refrigerated Hash Brown Potatoes	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	77.4% 774mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	485% 4.37mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	36.7% 2.94mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	151% 635mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	173% 3.97mg	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	69% 484mg	230% 1607mg	700mg per day for Men 19-50 years
Potassium	82% 2794mg	174% 5914mg	3400mg per day for Men 19-50 years
Selenium	NA	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	20.4% 306mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	92% 10mg	11mg per day for Men 19-50 years
Water	5.42% 201g	1.26% 46.6g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of Pan-fried Refrigerated Hash Brown Potatoes have 1.6 times more Vitamin B3 than California Red Kidney Beans.
• While 14 oz of Raw California Red Kidney Beans contain 19.6 times more Vitamin B1, 4.4 times more Vitamin B2 and 1.7 times more Vitamin C than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• Both Pan-fried Refrigerated Hash Brown Potatoes and California Red Kidney Beans provide similar amounts of Vitamin B5 and Vitamin B6 per 14 ounces.
• Both Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Pan-fried Refrigerated Hash Brown Potatoes have 7 times more Sodium than California Red Kidney Beans.
• While 14 oz of Raw California Red Kidney Beans contain 19.5 times more Calcium, 10.3 times more Copper, 12.6 times more Iron, 5 times more Magnesium, 4.4 times more Manganese, 3.3 times more Phosphorus, 2.1 times more Potassium and 4 times more Zinc than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• 14 ounces of Pan-fried Refrigerated Hash Brown Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Pan-fried Refrigerated Hash Brown Potatoes have 41.2 times more Fat, 22.4 times more Saturated Fat, 9.4 times more Omega 3 and 38.2 times more Omega 6 than California Red Kidney Beans.
• While 14 oz of Raw California Red Kidney Beans contain 1.4 times more Energy, 1.8 times more Carbohydrate, 6.9 times more Fiber and 7.5 times more Protein than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• 14 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6