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

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Pan-fried Refrigerated Hash Brown Potatoes	5%	38%	57%

Macro Nutrients

	Boiled Red Kidney Beans	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Energy	20% 576kcal	38% 1098kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	48% 46.7g	97g per day for Men 19-50 years
Saturated Fat	1.02% 0.33g	11.4% 3.65g	32g per day for Men 19-50 years
Omega 3	47.6% 0.76g	223% 3.57g	1.6g per day for Men 19-50 years
Omega 6	2.85% 0.49g	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	79.6% 103g	119% 154g	130g per day for Men 19-50 years
Sugars	2% 1.45g	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	88.3% 33.6g	43% 16.3g	38g per day for Men 19-50 years
Protein	70.2% 39.3g	26.2% 14.7g	56g per day for Men 19-50 years

Vitamins

	Boiled 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	60.5% 0.73mg	10.2% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.62mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	66.7% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	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	147% 590μg	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	6.05% 5.44mg	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	0.91% 0.14mg	51% 7.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.8% 38μg	74% 89μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	12.7% 127mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	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	167% 13.3mg	42% 3.36mg	8mg per day for Men 19-50 years
Magnesium	48.6% 204mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	94% 2.16mg	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	92% 644mg	79% 553mg	700mg per day for Men 19-50 years
Potassium	53.8% 1828mg	94% 3193mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	NA	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	23.3% 349mg	1500mg per day for Men 19-50 years
Zinc	44% 4.85mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	8.2% 304g	6.2% 229g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Pan-fried Refrigerated Hash Brown Potatoes per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled 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 Boiled Red Kidney Beans vs Pan-fried Refrigerated Hash Brown Potatoes:

• 1 pound of Boiled Red Kidney Beans has 5.9 times more Vitamin B1 than Pan-fried Refrigerated Hash Brown Potatoes.
• While 1 lb of Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contains 5.5 times more Vitamin B3, 3.3 times more Vitamin B5, 3 times more Vitamin B6, 2.3 times more Vitamin C, 56 times more Vitamin E and 2.3 times more Vitamin K than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Pan-fried Refrigerated Hash Brown Potatoes provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Boiled Red Kidney Beans have insufficient amounts of Vitamin C and Vitamin E
• Both Boiled 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 Boiled Red Kidney Beans vs Pan-fried Refrigerated Hash Brown Potatoes:

• 1 pound of Boiled Red Kidney Beans has 2.8 times more Calcium, 2.3 times more Copper, 4 times more Iron, 1.4 times more Magnesium, 2.1 times more Manganese and 1.7 times more Zinc than Pan-fried Refrigerated Hash Brown Potatoes.
• While 1 lb of Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contains 1.7 times more Potassium and 38.5 times more Sodium than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Pan-fried Refrigerated Hash Brown Potatoes contain similar levels of Phosphorus per one pound.
• 1 pound of Pan-fried Refrigerated Hash Brown Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Red Kidney Beans has 2.1 times more Fiber and 2.7 times more Protein than Pan-fried Refrigerated Hash Brown Potatoes.
• While 1 lb of Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contains 1.9 times more Energy, 20.6 times more Fat, 11.2 times more Saturated Fat, 4.7 times more Omega 3, 19.3 times more Omega 6 and 1.5 times more Carbohydrate than Boiled Red Kidney Beans.
• 1 pound of Boiled Red Kidney Beans provide inadequate amounts of Omega 6