Comparing Nutrients in 500 calories Pan-fried Refrigerated Hash Brown Potatoes VS Red Kidney Beans

Weight per 500 calories

• Pan-fried Refrigerated Hash Brown Potatoes: 207g
• Red Kidney Beans: 148g

Raw Red Kidney Beans have 1.4 times more energy per unit of mass than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil, which is high in comparison to other foods. Pan-fried Refrigerated Hash Brown Potatoes having above average energy density.

Discover which food has more nutrients per 500 calories - Pan-fried Refrigerated Hash Brown Potatoes or Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Pan-fried Refrigerated Hash Brown Potatoes	5%	38%	57%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Pan-fried Refrigerated Hash Brown Potatoes	Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	22% 21.3g	1.62% 1.57g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.66g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	102% 1.63g	33% 0.53g	1.6g per day for Men 19-50 years
Omega 6	25% 4.26g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70.2g	70% 91g	130g per day for Men 19-50 years
Sugars	3.3% 2.4g	4.3% 3.1g	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	1.3% 0.93g	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	% 1.26g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	19.6% 7.44g	59.3% 22.6g	38g per day for Men 19-50 years
Protein	12% 6.7g	59.7% 33.4g	56g per day for Men 19-50 years

Vitamins

	Pan-fried Refrigerated Hash Brown Potatoes	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.65% 0.056mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.95% 0.1mg	24.5% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.2% 6.6mg	19.6% 3.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.4% 1.5mg	23% 1.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.7% 0.75mg	45.3% 0.59mg	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	NA	146% 585μg	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	6.2% 5.58mg	7.4% 6.68mg	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	23% 3.47mg	2.08% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	33.7% 40.5μg	6.92% 8.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pan-fried Refrigerated Hash Brown Potatoes	Red Kidney Beans	Recommended Dietary Allowance
Calcium	2.07% 20.7mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	24.6% 0.22mg	115% 1.04mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.082% 3.26μg	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	19% 1.53mg	124% 9.93mg	8mg per day for Men 19-50 years
Magnesium	15.7% 66mg	48.7% 205mg	420mg per day for Men 19-50 years
Manganese	20.2% 0.46mg	71.7% 1.65mg	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	36% 252mg	86% 602mg	700mg per day for Men 19-50 years
Potassium	42.8% 1455mg	59.3% 2016mg	3400mg per day for Men 19-50 years
Selenium	NA	8.63% 4.75μg	55μg per day for Men 19-50 years
Sodium	10.6% 159mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	37.6% 4.14mg	11mg per day for Men 19-50 years
Water	2.82% 104g	0.47% 17.4g	3700g per day for Men 19-50 years

Pan-fried Refrigerated Hash Brown Potatoes VS Red Kidney Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Pan-fried Refrigerated Hash Brown Potatoes or Red Kidney Beans?

Lets compare vitamin content per 500 calories of Pan-fried Refrigerated Hash Brown Potatoes vs Red Kidney Beans:

• 500 calories of Pan-fried Refrigerated Hash Brown Potatoes have 2.1 times more Vitamin B3, 1.3 times more Vitamin B5, 1.3 times more Vitamin B6, 11.1 times more Vitamin E and 4.9 times more Vitamin K than Red Kidney Beans.
• While 500 kcal of Raw Red Kidney Beans contain 16.2 times more Vitamin B1 and 3.1 times more Vitamin B2 than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• 500 calories of Pan-fried Refrigerated Hash Brown Potatoes have insufficient amounts of Vitamin B1 and Vitamin B2
• 500 calories of Red Kidney Beans have insufficient amounts of Vitamin E and Vitamin K
• Both Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil as well as Raw Red Kidney Beans have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Pan-fried Refrigerated Hash Brown Potatoes vs Red Kidney Beans:

• 500 calories of Pan-fried Refrigerated Hash Brown Potatoes have 8.9 times more Sodium than Red Kidney Beans.
• While 500 kcal of Raw Red Kidney Beans contain 6 times more Calcium, 4.7 times more Copper, 6.5 times more Iron, 3.1 times more Magnesium, 3.5 times more Manganese, 2.4 times more Phosphorus, 1.4 times more Potassium and 3.2 times more Zinc than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• 500 calories of Pan-fried Refrigerated Hash Brown Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Pan-fried Refrigerated Hash Brown Potatoes have 13.5 times more Fat, 3.1 times more Omega 3 and 12.6 times more Omega 6 than Red Kidney Beans.
• While 500 kcal of Raw Red Kidney Beans contain 1.3 times more Carbohydrate, 3 times more Fiber and 5 times more Protein than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• Both Pan-fried Refrigerated Hash Brown Potatoes and Red Kidney Beans offer comparable quantities of Energy per 500 calories.
• 500 calories of Red Kidney Beans provide inadequate amounts of Omega 6