Comparing Nutrients in 1 pound California Red Kidney Beans VS Pan-fried Refrigerated Hash Brown Potatoes

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Pan-fried Refrigerated Hash Brown Potatoes	5%	38%	57%

Macro Nutrients

	California Red Kidney Beans	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Energy	51.6% 1497kcal	38% 1098kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	48% 46.7g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	11.4% 3.65g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	223% 3.57g	1.6g per day for Men 19-50 years
Omega 6	1.44% 0.24g	55% 9.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	209% 271g	119% 154g	130g per day for Men 19-50 years
Sugars	NA	7.26% 5.26g	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	2.8% 2.04g	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	% 2.77g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	297% 113g	43% 16.3g	38g per day for Men 19-50 years
Protein	197% 111g	26.2% 14.7g	56g per day for Men 19-50 years

Vitamins

	California 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	200% 2.4mg	10.2% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.4% 0.99mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.4% 9.34mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	66.7% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	127% 1.65mg	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	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	22.7% 20.4mg	13.6% 12.2mg	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	51% 7.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	74% 89μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	88.5% 885mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	54% 0.49mg	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	42% 3.36mg	8mg per day for Men 19-50 years
Magnesium	173% 726mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	197% 4.54mg	44.4% 1.02mg	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	79% 553mg	700mg per day for Men 19-50 years
Potassium	199% 6759mg	94% 3193mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	NA	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	23.3% 349mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	6.2% 229g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Pan-fried Refrigerated 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 Refrigerated 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 Refrigerated Hash Brown Potatoes:

• 1 pound of California Red Kidney Beans has 19.6 times more Vitamin B1, 4.4 times more Vitamin B2 and 1.7 times more Vitamin C than Pan-fried Refrigerated Hash Brown Potatoes.
• While 1 lb of Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contains 1.6 times more Vitamin B3 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Pan-fried Refrigerated Hash Brown Potatoes provide similar amounts of Vitamin B5 and Vitamin B6 per one pound.
• Both Raw California 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 pound.

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

• 1 pound of California Red Kidney Beans has 19.5 times more Calcium, 10.3 times more Copper, 12.6 times more Iron, 5 times more Magnesium, 4.4 times more Manganese, 3.3 times more Phosphorus, 2.1 times more Potassium and 4 times more Zinc than Pan-fried Refrigerated Hash Brown Potatoes.
• While 1 lb of Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contains 7 times more Sodium than Raw California Red Kidney Beans.
• 1 pound of Pan-fried Refrigerated Hash Brown Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of California Red Kidney Beans has 1.4 times more Energy, 1.8 times more Carbohydrate, 6.9 times more Fiber and 7.5 times more Protein than Pan-fried Refrigerated Hash Brown Potatoes.
• While 1 lb of Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contains 41.2 times more Fat, 22.4 times more Saturated Fat, 9.4 times more Omega 3 and 38.2 times more Omega 6 than Raw California Red Kidney Beans.
• 1 pound of California Red Kidney Beans provide inadequate amounts of Omega 6