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

Weight per 500 calories

• Hash Brown Potatoes: 189g
• Canned Kidney Beans: 595g

Hash Brown Potatoes have 3.2 times more energy per 100g than Canned Kidney Beans. It has high energy density when compared to other foods. Canned All Types Kidney Beans having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Hash Brown Potatoes	5%	43%	52%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Hash Brown Potatoes	Canned Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	24.4% 23.6g	3.7% 3.57g	97g per day for Men 19-50 years
Saturated Fat	11% 3.55g	2.62% 0.84g	32g per day for Men 19-50 years
Omega 3	40% 0.64g	30.5% 0.49g	1.6g per day for Men 19-50 years
Omega 6	48.4% 8.23g	3.7% 0.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.2g	66.4% 86.3g	130g per day for Men 19-50 years
Sugars	3.88% 2.8g	15% 11g	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	1.35% 0.98g	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	% 1.2g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.62g	% 11g	g per day for Men 19-50 years
Fiber	16% 6.04g	67.4% 25.6g	38g per day for Men 19-50 years
Protein	10% 5.66g	55.5% 31g	56g per day for Men 19-50 years

Vitamins

	Hash Brown Potatoes	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	57.5% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.8% 0.062mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.34mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.7% 1.7mg	16.4% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	68.5% 0.89mg	34% 0.44mg	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	7.55% 30μg	53.6% 214μg	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	27.3% 24.5mg	7.94% 7.14mg	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	0.13% 0.019mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.8% 7μg	20.3% 24.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hash Brown Potatoes	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	2.64% 26.4mg	20.2% 202mg	1000mg per day for Men 19-50 years
Copper	61.4% 0.55mg	89.3% 0.8mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	13% 1.04mg	87% 6.96mg	8mg per day for Men 19-50 years
Magnesium	15.7% 66mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	20.3% 0.47mg	43.5% 1mg	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	19% 132mg	76.5% 536mg	700mg per day for Men 19-50 years
Potassium	32% 1087mg	41.5% 1411mg	3400mg per day for Men 19-50 years
Selenium	1.7% 0.94μg	9.74% 5.36μg	55μg per day for Men 19-50 years
Sodium	43% 645mg	117% 1762mg	1500mg per day for Men 19-50 years
Zinc	8.06% 0.89mg	25% 2.74mg	11mg per day for Men 19-50 years
Water	2.4% 89g	12.6% 465g	3700g per day for Men 19-50 years

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

• Home prepared Hash Brown Potatoes have 1.8 times more Vitamin B3, 2.1 times more Vitamin B5, 2 times more Vitamin B6 and 3.4 times more Vitamin C than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.1 times more Vitamin B1, 4.9 times more Vitamin B2, 7.1 times more Vitamin B9 and 3.5 times more Vitamin K than Home prepared Hash Brown Potatoes.
• Both Home prepared Hash Brown Potatoes as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 500 kcal.

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

• Canned All Types Kidney Beans contain 7.7 times more Calcium, 1.5 times more Copper, 6.7 times more Iron, 2.4 times more Magnesium, 2.1 times more Manganese, 4.1 times more Phosphorus, 1.3 times more Potassium, 5.7 times more Selenium, 2.7 times more Sodium, 3.1 times more Zinc and 5.2 times more Water than Home prepared Hash Brown Potatoes.

Comparison of macro-nutrients per 500 calories:

• Home prepared Hash Brown Potatoes have 6.6 times more Fat, 4.2 times more Saturated Fat, 1.3 times more Omega 3 and 13.1 times more Omega 6 than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.3 times more Carbohydrate, 3.9 times more Sugars, 4.2 times more Fiber and 5.5 times more Protein than Home prepared Hash Brown Potatoes.
• Both Home prepared Hash Brown Potatoes and Canned All Types Kidney Beans have similar amounts of Energy per 500 kcal.
• Both Home prepared Hash Brown Potatoes as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.