Comparing Nutrients in 1 kilogram Frozen Hash Brown Potatoes VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Frozen Hash Brown Potatoes	10%	7%	83%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Frozen Hash Brown Potatoes	Canned Kidney Beans	Recommended Dietary Allowance
Energy	28.3% 820kcal	29% 840kcal	2900kcal per day for Men 19-50 years
Fat	6.4% 6.2g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	5.1% 1.63g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	40% 0.64g	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	12% 2g	6.24% 1.06g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	136% 177g	112% 145g	130g per day for Men 19-50 years
Sugars	NA	25.5% 18.5g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 18.5g	g per day for Men 19-50 years
Fiber	37% 14g	113% 43g	38g per day for Men 19-50 years
Protein	36.8% 20.6g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Frozen Hash Brown Potatoes	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	81% 0.97mg	97% 1.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.8% 0.14mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.6mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.6% 3.23mg	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67% 0.87mg	57% 0.74mg	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	10% 40μg	90% 360μg	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	91% 82mg	13.3% 12mg	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	NA	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Hash Brown Potatoes	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	10% 100mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	110% 0.99mg	150% 1.35mg	0.9mg per day for Men 19-50 years
Fluoride	11% 437μg	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	123% 9.8mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	63.5% 1.46mg	73% 1.68mg	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	67% 470mg	129% 900mg	700mg per day for Men 19-50 years
Potassium	84% 2850mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	14.7% 220mg	197% 2960mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	21.3% 789g	21% 780g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Hash Brown Potatoes VS Canned Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Hash Brown Potatoes versus 1 kg of Canned Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Frozen Hash Brown Potatoes vs Canned Kidney Beans:

• 1 kilogram of Frozen Hash Brown Potatoes has 4 times more Vitamin B3, 2.3 times more Vitamin B5 and 6.8 times more Vitamin C than Canned Kidney Beans.
• While 1 kg of Canned All Types Kidney Beans contains 3.6 times more Vitamin B2 and 9 times more Vitamin B9 than Unprepared Frozen Hash Brown Potatoes.
• Both Frozen Hash Brown Potatoes and Canned Kidney Beans provide similar amounts of Vitamin B1 and Vitamin B6 per one kilogram.
• 1 kilogram of Frozen Hash Brown Potatoes have insufficient amounts of Vitamin B2 and Vitamin B9
• 1 kilogram of Canned Kidney Beans have insufficient amounts of Vitamin C
• Both Unprepared Frozen Hash Brown Potatoes as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Hash Brown Potatoes vs Canned Kidney Beans:

• 1 kilogram of Frozen Hash Brown Potatoes has 1.2 times more Potassium than Canned Kidney Beans.
• While 1 kg of Canned All Types Kidney Beans contains 3.4 times more Calcium, 1.4 times more Copper, 2.5 times more Magnesium, 1.9 times more Phosphorus, 13.5 times more Sodium and 2.2 times more Zinc than Unprepared Frozen Hash Brown Potatoes.
• Both Frozen Hash Brown Potatoes and Canned Kidney Beans contain similar levels of Iron, Manganese and Water per one kilogram.
• 1 kilogram of Frozen Hash Brown Potatoes lack sufficient amounts of Calcium and Zinc
• Both Unprepared Frozen Hash Brown Potatoes as well as Canned All Types Kidney Beans lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Hash Brown Potatoes has 1.2 times more Carbohydrate than Canned Kidney Beans.
• While 1 kg of Canned All Types Kidney Beans contains 1.3 times more Omega 3, 3.1 times more Fiber and 2.5 times more Protein than Unprepared Frozen Hash Brown Potatoes.
• Both Frozen Hash Brown Potatoes and Canned Kidney Beans offer comparable quantities of Energy per one kilogram.
• Both Unprepared Frozen Hash Brown Potatoes as well as Canned All Types Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.