Comparing Nutrients in 1 kilogram 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	43.8% 1270kcal	91% 2650kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	129% 125g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	59% 19g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	211% 3.38g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	257% 43.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	270% 351g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	20.6% 15g	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	7.17% 5.2g	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	% 6.4g	g per day for Men 19-50 years
Sucrose	NA	% 3.3g	g per day for Men 19-50 years
Fiber	168% 64g	84.2% 32g	38g per day for Men 19-50 years
Protein	155% 86.7g	53.6% 30g	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	133% 1.6mg	143% 1.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	25.4% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	144% 23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	179% 8.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	363% 4.7mg	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	325% 1300μg	40% 160μg	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	13.3% 12mg	144% 130mg	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	2% 0.3mg	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	31% 37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	35% 350mg	14% 140mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	326% 2.93mg	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	278% 22mg	68.8% 5.5mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	83.3% 350mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	107% 2.47mg	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	197% 1380mg	100% 700mg	700mg per day for Men 19-50 years
Potassium	119% 4050mg	169% 5760mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	228% 3420mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	18% 669g	12.8% 473g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kg.
• 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 1 kg.

Comparing minerals per 1 kilogram 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 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• 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 1 kg.