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

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Hash Brown Potatoes	5%	43%	52%

Macro Nutrients

	Red Kidney Beans	Hash Brown Potatoes	Recommended Dietary Allowance
Energy	52.7% 1529kcal	41.4% 1202kcal	2900kcal per day for Men 19-50 years
Fat	4.96% 4.8g	58.5% 56.8g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	26.7% 8.54g	32g per day for Men 19-50 years
Omega 3	101% 1.62g	96% 1.53g	1.6g per day for Men 19-50 years
Omega 6	6.1% 1.03g	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	214% 278g	123% 159g	130g per day for Men 19-50 years
Sugars	13% 9.53g	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	NA	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	NA	% 2.9g	g per day for Men 19-50 years
Sucrose	NA	% 1.5g	g per day for Men 19-50 years
Fiber	181% 69g	38% 14.5g	38g per day for Men 19-50 years
Protein	182% 102g	24.3% 13.6g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	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	230% 2.76mg	65% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60% 9.57mg	65.3% 10.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	81% 4.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	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	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	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	6.35% 0.95mg	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25.4μg	14% 16.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	37.6% 376mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	352% 3.17mg	148% 1.33mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 9.98μg	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	379% 30.3mg	31% 2.5mg	8mg per day for Men 19-50 years
Magnesium	149% 626mg	37.8% 159mg	420mg per day for Men 19-50 years
Manganese	219% 5.04mg	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	263% 1842mg	45.4% 318mg	700mg per day for Men 19-50 years
Potassium	181% 6164mg	77% 2613mg	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	3.63% 54.4mg	103% 1551mg	1500mg per day for Men 19-50 years
Zinc	115% 12.7mg	19.4% 2.13mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	5.8% 214g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Red 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 Red Kidney Beans vs Hash Brown Potatoes:

• 1 pound of Red Kidney Beans has 3.5 times more Vitamin B1, 6.5 times more Vitamin B2, 24.6 times more Vitamin B9 and 1.5 times more Vitamin K than Hash Brown Potatoes.
• While 1 lb of Home prepared Hash Brown Potatoes contains 2.9 times more Vitamin C than Raw Red Kidney Beans.
• Both Red Kidney Beans and Hash Brown Potatoes provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per one pound.
• Both Raw Red Kidney Beans as well as Home prepared Hash Brown Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one pound.

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

• 1 pound of Red Kidney Beans has 5.9 times more Calcium, 2.4 times more Copper, 12.2 times more Iron, 3.9 times more Magnesium, 4.5 times more Manganese, 5.8 times more Phosphorus, 2.4 times more Potassium, 6.4 times more Selenium and 5.9 times more Zinc than Hash Brown Potatoes.
• While 1 lb of Home prepared Hash Brown Potatoes contains 28.5 times more Sodium than Raw Red Kidney Beans.
• 1 pound of Hash Brown Potatoes lack sufficient amounts of Calcium and Selenium
• Both Raw Red Kidney Beans as well as Home prepared Hash Brown Potatoes lack sufficient amounts of Fluoride in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Red Kidney Beans has 1.3 times more Energy, 1.7 times more Carbohydrate, 1.4 times more Sugars, 4.8 times more Fiber and 7.5 times more Protein than Hash Brown Potatoes.
• While 1 lb of Home prepared Hash Brown Potatoes contains 11.8 times more Fat, 12.2 times more Saturated Fat and 19.1 times more Omega 6 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Hash Brown Potatoes offer comparable quantities of Omega 3 per one pound.
• 1 pound of Red Kidney Beans provide inadequate amounts of Omega 6