Comparing Nutrients in 1 pound Canned Kidney Beans VS Hash Brown Potatoes

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Hash Brown Potatoes	5%	43%	52%

Macro Nutrients

	Canned Kidney Beans	Hash Brown Potatoes	Recommended Dietary Allowance
Energy	13% 381kcal	41.4% 1202kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.72g	58.5% 56.8g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	26.7% 8.54g	32g per day for Men 19-50 years
Omega 3	23.2% 0.37g	96% 1.53g	1.6g per day for Men 19-50 years
Omega 6	2.83% 0.48g	116% 19.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.6% 65.8g	123% 159g	130g per day for Men 19-50 years
Sugars	11.6% 8.4g	9.32% 6.76g	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	0% 0g	3.25% 2.36g	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	% 0g	% 2.9g	g per day for Men 19-50 years
Sucrose	% 8.4g	% 1.5g	g per day for Men 19-50 years
Fiber	51.3% 19.5g	38% 14.5g	38g per day for Men 19-50 years
Protein	42.3% 23.7g	24.3% 13.6g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Hash Brown Potatoes	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	65% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.86mg	65.3% 10.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.63mg	81% 4.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	165% 2.14mg	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	41% 163μg	18% 72.6μg	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	6.05% 5.44mg	65.5% 59mg	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	0.6% 0.091mg	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.5% 18.6μg	14% 16.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	15.4% 154mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	68% 0.61mg	148% 1.33mg	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	66.3% 5.3mg	31% 2.5mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	37.8% 159mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	48.7% 1.12mg	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	58.3% 408mg	45.4% 318mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	77% 2613mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	89.5% 1343mg	103% 1551mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	19.4% 2.13mg	11mg per day for Men 19-50 years
Water	9.57% 354g	5.8% 214g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Canned Kidney Beans has 1.5 times more Vitamin B2 and 2.3 times more Vitamin B9 than Hash Brown Potatoes.
• While 1 lb of Home prepared Hash Brown Potatoes contains 1.5 times more Vitamin B1, 5.6 times more Vitamin B3, 6.5 times more Vitamin B5, 6.4 times more Vitamin B6 and 10.8 times more Vitamin C than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Hash Brown Potatoes provide similar amounts of Vitamin K per one pound.
• 1 pound of Canned Kidney Beans have insufficient amounts of Vitamin C
• Both Canned All Types Kidney Beans as well as Home prepared Hash Brown Potatoes have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in one pound.

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

• 1 pound of Canned Kidney Beans has 2.4 times more Calcium, 2.1 times more Iron, 1.3 times more Phosphorus and 1.7 times more Water than Hash Brown Potatoes.
• While 1 lb of Home prepared Hash Brown Potatoes contains 2.2 times more Copper, 1.3 times more Magnesium, 1.5 times more Manganese and 2.4 times more Potassium than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Hash Brown Potatoes contain similar levels of Sodium and Zinc per one pound.
• 1 pound of Hash Brown Potatoes lack sufficient amounts of Calcium
• Both Canned All Types Kidney Beans as well as Home prepared Hash Brown Potatoes lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Kidney Beans has 1.2 times more Sugars, 1.3 times more Fiber and 1.7 times more Protein than Hash Brown Potatoes.
• While 1 lb of Home prepared Hash Brown Potatoes contains 3.2 times more Energy, 20.9 times more Fat, 13.4 times more Saturated Fat, 4.1 times more Omega 3, 41.2 times more Omega 6 and 2.4 times more Carbohydrate than Canned All Types Kidney Beans.
• 1 pound of Canned Kidney Beans provide inadequate amounts of Omega 6