Comparing Nutrients in 1 kilogram Boiled Red Kidney Beans VS Pan-fried Refrigerated Hash Brown Potatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Pan-fried Refrigerated Hash Brown Potatoes	5%	38%	57%

Macro Nutrients

	Boiled Red Kidney Beans	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Energy	43.8% 1270kcal	83.4% 2420kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	106% 103g	97g per day for Men 19-50 years
Saturated Fat	2.25% 0.72g	25% 8.05g	32g per day for Men 19-50 years
Omega 3	105% 1.68g	492% 7.87g	1.6g per day for Men 19-50 years
Omega 6	6.3% 1.07g	121% 20.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	261% 340g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	16% 11.6g	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	6.2% 4.5g	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	% 6.1g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	195% 74g	95% 36g	38g per day for Men 19-50 years
Protein	155% 86.7g	58% 32.4g	56g per day for Men 19-50 years

Vitamins

	Boiled 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	133% 1.6mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	200% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	147% 7.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	279% 3.63mg	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	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	13.3% 12mg	30% 27mg	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	112% 17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	163% 196μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	28% 280mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	269% 2.42mg	119% 1.07mg	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	368% 29.4mg	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	107% 450mg	76% 320mg	420mg per day for Men 19-50 years
Manganese	207% 4.77mg	98% 2.25mg	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	203% 1420mg	174% 1220mg	700mg per day for Men 19-50 years
Potassium	119% 4030mg	207% 7040mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	NA	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	51.3% 770mg	1500mg per day for Men 19-50 years
Zinc	97% 10.7mg	57.3% 6.3mg	11mg per day for Men 19-50 years
Water	18% 669g	13.7% 506g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Pan-fried Refrigerated Hash Brown Potatoes per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Red Kidney Beans versus 1 kg of Pan-fried Refrigerated Hash Brown Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Red Kidney Beans vs Pan-fried Refrigerated Hash Brown Potatoes:

• 1 kilogram of Boiled Red Kidney Beans has 5.9 times more Vitamin B1 than Pan-fried Refrigerated Hash Brown Potatoes.
• While 1 kg of Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contains 5.5 times more Vitamin B3, 3.3 times more Vitamin B5, 3 times more Vitamin B6, 2.3 times more Vitamin C, 56 times more Vitamin E and 2.3 times more Vitamin K than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Pan-fried Refrigerated Hash Brown Potatoes provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Boiled Red Kidney Beans have insufficient amounts of Vitamin C and Vitamin E
• Both Boiled 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 one kilogram.

Comparing minerals per 1 kilogram for Boiled Red Kidney Beans vs Pan-fried Refrigerated Hash Brown Potatoes:

• 1 kilogram of Boiled Red Kidney Beans has 2.8 times more Calcium, 2.3 times more Copper, 4 times more Iron, 1.4 times more Magnesium, 2.1 times more Manganese and 1.7 times more Zinc than Pan-fried Refrigerated Hash Brown Potatoes.
• While 1 kg of Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contains 1.7 times more Potassium and 38.5 times more Sodium than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Pan-fried Refrigerated Hash Brown Potatoes contain similar levels of Phosphorus per one kilogram.
• 1 kilogram of Pan-fried Refrigerated Hash Brown Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Red Kidney Beans has 2.1 times more Fiber and 2.7 times more Protein than Pan-fried Refrigerated Hash Brown Potatoes.
• While 1 kg of Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contains 1.9 times more Energy, 20.6 times more Fat, 11.2 times more Saturated Fat, 4.7 times more Omega 3, 19.3 times more Omega 6 and 1.5 times more Carbohydrate than Boiled Red Kidney Beans.
• 1 kilogram of Boiled Red Kidney Beans provide inadequate amounts of Omega 6