Comparing Nutrients in 500 calories Boiled Kidney Beans VS Hash Brown Potatoes

Weight per 500 calories

• Boiled Kidney Beans: 394g
• Hash Brown Potatoes: 189g

Home prepared Hash Brown Potatoes have 2.1 times more energy per unit of mass than Boiled All Types Kidney Beans, which is high in comparison to other foods. Boiled Kidney Beans having average energy density.

Which food has more nutrients per 500 calories - Boiled Kidney Beans or Hash Brown Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Hash Brown Potatoes	5%	43%	52%

Macro Nutrients

	Boiled Kidney Beans	Hash Brown Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.03% 1.97g	24.4% 23.6g	97g per day for Men 19-50 years
Saturated Fat	0.9% 0.29g	11% 3.55g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	40% 0.64g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.43g	48.4% 8.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69% 89.8g	51% 66.2g	130g per day for Men 19-50 years
Sugars	1.74% 1.26g	3.88% 2.8g	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	1.35% 0.98g	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	% 1.2g	g per day for Men 19-50 years
Sucrose	NA	% 0.62g	g per day for Men 19-50 years
Fiber	66.3% 25g	16% 6.04g	38g per day for Men 19-50 years
Protein	61% 34g	10% 5.66g	56g per day for Men 19-50 years

Vitamins

	Boiled 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	52.5% 0.63mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.6% 0.23mg	4.8% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.2% 2.28mg	27% 4.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.87mg	33.7% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	68.5% 0.89mg	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	128% 512μg	7.55% 30μg	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	5.25% 4.72mg	27.3% 24.5mg	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	0.79% 0.12mg	0.13% 0.019mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.6% 33μg	5.8% 7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	13.8% 138mg	2.64% 26.4mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	61.4% 0.55mg	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	109% 8.74mg	13% 1.04mg	8mg per day for Men 19-50 years
Magnesium	39.4% 165mg	15.7% 66mg	420mg per day for Men 19-50 years
Manganese	73.6% 1.7mg	20.3% 0.47mg	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	77.6% 543mg	19% 132mg	700mg per day for Men 19-50 years
Potassium	47% 1594mg	32% 1087mg	3400mg per day for Men 19-50 years
Selenium	7.87% 4.33μg	1.7% 0.94μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.94mg	43% 645mg	1500mg per day for Men 19-50 years
Zinc	35.8% 3.94mg	8.06% 0.89mg	11mg per day for Men 19-50 years
Water	7.12% 264g	2.4% 89g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Kidney Beans vs Hash Brown Potatoes:

• Boiled All Types Kidney Beans have 1.9 times more Vitamin B1, 3.7 times more Vitamin B2, 17 times more Vitamin B9 and 4.7 times more Vitamin K than Home prepared Hash Brown Potatoes.
• While Home prepared Hash Brown Potatoes contain 1.9 times more Vitamin B3, 1.9 times more Vitamin B5, 1.9 times more Vitamin B6 and 5.2 times more Vitamin C than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Home prepared Hash Brown Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Boiled Kidney Beans vs Hash Brown Potatoes:

• Boiled All Types Kidney Beans have 5.2 times more Calcium, 1.5 times more Copper, 8.4 times more Iron, 2.5 times more Magnesium, 3.6 times more Manganese, 4.1 times more Phosphorus, 1.5 times more Potassium, 4.6 times more Selenium, 4.4 times more Zinc and 3 times more Water than Home prepared Hash Brown Potatoes.
• While Home prepared Hash Brown Potatoes contain 163.9 times more Sodium than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 500 calories:

• Boiled All Types Kidney Beans have 1.4 times more Carbohydrate, 4.2 times more Fiber and 6 times more Protein than Home prepared Hash Brown Potatoes.
• While Home prepared Hash Brown Potatoes contain 12 times more Fat, 12.4 times more Saturated Fat and 19.4 times more Omega 6 than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Home prepared Hash Brown Potatoes have similar amounts of Energy and Omega 3 per 500 kcal.
• Both Boiled All Types Kidney Beans as well as Home prepared Hash Brown Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.