Comparing Nutrients in 1 pound California Red Kidney Beans VS Pan Fried Frozen Hash Brown Potatoes

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Pan Fried Frozen Hash Brown Potatoes	5%	46%	49%

Macro Nutrients

	California Red Kidney Beans	Pan Fried Frozen Hash Brown Potatoes	Recommended Dietary Allowance
Energy	51.6% 1497kcal	34.3% 993kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	54% 52.6g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	13.2% 4.24g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	1.44% 0.24g	62% 10.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	209% 271g	99% 129g	130g per day for Men 19-50 years
Sugars	NA	1.7% 1.22g	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	% 1.18g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	297% 113g	38% 14.5g	38g per day for Men 19-50 years
Protein	197% 111g	21.5% 12g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Pan Fried Frozen 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	200% 2.4mg	50.7% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.4% 0.99mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.4% 9.34mg	65.6% 10.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	82.3% 1.07mg	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	447% 1787μg	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	22.7% 20.4mg	33.8% 30.4mg	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	66.2% 9.93mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	68.4% 82μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Pan Fried Frozen Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	88.5% 885mg	7.7% 77mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	58% 0.52mg	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	530% 42.4mg	30.6% 2.45mg	8mg per day for Men 19-50 years
Magnesium	173% 726mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	197% 4.54mg	36.3% 0.83mg	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	262% 1837mg	51% 358mg	700mg per day for Men 19-50 years
Potassium	199% 6759mg	66% 2250mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	4.54% 68mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	15.7% 1.72mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	6.86% 254g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Pan Fried Frozen Hash Brown Potatoes per 1 lb

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

Lets compare vitamin content per 1 pound of California Red Kidney Beans vs Pan Fried Frozen Hash Brown Potatoes:

• 1 pound of California Red Kidney Beans has 3.9 times more Vitamin B1, 6.6 times more Vitamin B2, 1.4 times more Vitamin B5, 1.7 times more Vitamin B6 and 24.6 times more Vitamin B9 than Pan Fried Frozen Hash Brown Potatoes.
• While 1 lb of Pan Fried In Canola Oil Frozen Hash Brown Potatoes contains 1.5 times more Vitamin C than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Pan Fried Frozen Hash Brown Potatoes provide similar amounts of Vitamin B3 per one pound.
• Both Raw California Red Kidney Beans as well as Pan Fried In Canola Oil Frozen Hash Brown Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for California Red Kidney Beans vs Pan Fried Frozen Hash Brown Potatoes:

• 1 pound of California Red Kidney Beans has 11.5 times more Calcium, 9.6 times more Copper, 17.3 times more Iron, 5.7 times more Magnesium, 5.4 times more Manganese, 5.1 times more Phosphorus, 3 times more Potassium, 6.4 times more Selenium and 6.7 times more Zinc than Pan Fried Frozen Hash Brown Potatoes.
• 1 pound of Pan Fried Frozen Hash Brown Potatoes lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of California Red Kidney Beans has 1.5 times more Energy, 2.1 times more Carbohydrate, 7.8 times more Fiber and 9.2 times more Protein than Pan Fried Frozen Hash Brown Potatoes.
• While 1 lb of Pan Fried In Canola Oil Frozen Hash Brown Potatoes contains 46.4 times more Fat, 25.9 times more Saturated Fat, 5.3 times more Omega 3 and 42.9 times more Omega 6 than Raw California Red Kidney Beans.
• 1 pound of California Red Kidney Beans provide inadequate amounts of Omega 6