Comparing Nutrients in 1 kilogram Refrigerated Hash Brown Potatoes VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Refrigerated Hash Brown Potatoes	8%	1%	91%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Refrigerated Hash Brown Potatoes	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	29% 840kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.8g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	NA	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	NA	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	NA	6.35% 1.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	147% 192g	175% 228g	130g per day for Men 19-50 years
Sugars	12.6% 9.1g	4.4% 3.2g	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	4.97% 3.6g	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	% 5.4g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	47.4% 18g	168% 64g	38g per day for Men 19-50 years
Protein	31.3% 17.5g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Refrigerated Hash Brown Potatoes	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	111% 17.8mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	111% 5.55mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	198% 2.57mg	92% 1.2mg	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	325% 1300μg	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	54.4% 49mg	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	4.67% 0.7mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.33% 4μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Refrigerated Hash Brown Potatoes	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	6% 60mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	240% 2.16mg	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	60% 4.8mg	278% 22mg	8mg per day for Men 19-50 years
Magnesium	45.2% 190mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	61% 1.4mg	187% 4.3mg	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	100% 700mg	197% 1380mg	700mg per day for Men 19-50 years
Potassium	125% 4250mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	52.7% 29μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	28% 420mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	34.5% 3.8mg	91% 10mg	11mg per day for Men 19-50 years
Water	21% 778g	18% 669g	3700g per day for Men 19-50 years

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

• Unprepared Refrigerated Hash Brown Potatoes have 3.1 times more Vitamin B3, 2.5 times more Vitamin B5, 2.1 times more Vitamin B6 and 4.1 times more Vitamin C than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 5.9 times more Vitamin B1, 2.6 times more Vitamin B2 and 21 times more Vitamin K than Unprepared Refrigerated Hash Brown Potatoes.
• Both Unprepared Refrigerated Hash Brown Potatoes as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 1 kg.

Comparing minerals per 1 kilogram for Refrigerated Hash Brown Potatoes vs Boiled Kidney Beans:

• Unprepared Refrigerated Hash Brown Potatoes have 2.6 times more Selenium and 42 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 5.8 times more Calcium, 3.5 times more Copper, 4.6 times more Iron, 2.2 times more Magnesium, 3.1 times more Manganese, 2 times more Phosphorus and 2.6 times more Zinc than Unprepared Refrigerated Hash Brown Potatoes.
• Both Unprepared Refrigerated Hash Brown Potatoes and Boiled All Types Kidney Beans have similar amounts of Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Unprepared Refrigerated Hash Brown Potatoes have 2.8 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.5 times more Energy, 3.6 times more Fiber and 5 times more Protein than Unprepared Refrigerated Hash Brown Potatoes.
• Both Unprepared Refrigerated Hash Brown Potatoes and Boiled All Types Kidney Beans have similar amounts of Carbohydrate per 1 kg.
• Both Unprepared Refrigerated Hash Brown Potatoes as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.