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

Weight per 500 calories

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

Hash Brown Potatoes have 2.1 times more energy per 100g than Boiled Kidney Beans. It has high energy density when compared to other foods. Boiled All Types Kidney Beans having average energy density.

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

Macros Ratio

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

Macro Nutrients

	Hash Brown Potatoes	Boiled 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	2.03% 1.97g	97g per day for Men 19-50 years
Saturated Fat	11% 3.55g	0.9% 0.29g	32g per day for Men 19-50 years
Omega 3	40% 0.64g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	48.4% 8.23g	2.5% 0.43g	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	69% 89.8g	130g per day for Men 19-50 years
Sugars	3.88% 2.8g	1.74% 1.26g	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	1.35% 0.98g	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 0.62g	NA	g per day for Men 19-50 years
Fiber	16% 6.04g	66.3% 25g	38g per day for Men 19-50 years
Protein	10% 5.66g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Hash Brown Potatoes	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.8% 0.062mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.34mg	14.2% 2.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.7% 1.7mg	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	68.5% 0.89mg	36.3% 0.47mg	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	128% 512μg	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	5.25% 4.72mg	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	27.6% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

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

• Home prepared Hash Brown Potatoes have 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.
• While Boiled All Types Kidney Beans contain 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.
• Both Home prepared Hash Brown Potatoes as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 500 kcal.

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

• Home prepared Hash Brown Potatoes have 163.9 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 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.

Comparison of macro-nutrients per 500 calories:

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