Comparing Nutrients in 5 ounces Boiled Kidney Beans VS Refrigerated Hash Brown Potatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Refrigerated Hash Brown Potatoes	8%	1%	91%

Macro Nutrients

	Boiled Kidney Beans	Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Energy	6.2% 180kcal	4.1% 119kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	0.12% 0.11g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	NA	32g per day for Men 19-50 years
Omega 3	15% 0.24g	NA	1.6g per day for Men 19-50 years
Omega 6	0.9% 0.15g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.3g	21% 27g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	1.78% 1.3g	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	0.7% 0.51g	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	% 0.77g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	24% 9.07g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	22% 12.3g	4.43% 2.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	3.2% 0.038mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	2.4% 0.031mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.12% 0.82mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.24% 0.31mg	15.7% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	28% 0.36mg	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	46% 184μg	NA	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	1.9% 1.7mg	7.7% 6.95mg	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	0.28% 0.043mg	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	0.47% 0.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	0.85% 8.5mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	9.76% 0.088mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	39.3% 3.15mg	8.5% 0.68mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	6.4% 27mg	420mg per day for Men 19-50 years
Manganese	26.5% 0.61mg	8.63% 0.2mg	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	28% 196mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	17% 574mg	17.7% 602mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	7.47% 4.1μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	4.9% 0.54mg	11mg per day for Men 19-50 years
Water	2.56% 95g	3% 110g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Kidney Beans vs Refrigerated Hash Brown Potatoes:

• Boiled All Types Kidney Beans have 5.9 times more Vitamin B1, 2.6 times more Vitamin B2 and 21 times more Vitamin K than Unprepared Refrigerated Hash Brown Potatoes.
• While Unprepared Refrigerated Hash Brown Potatoes contain 3.1 times more Vitamin B3, 2.5 times more Vitamin B5, 2.1 times more Vitamin B6 and 4.1 times more Vitamin C than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Unprepared Refrigerated Hash Brown Potatoes have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 5 oz.

Comparing minerals per 5 ounces for Boiled Kidney Beans vs Refrigerated Hash Brown Potatoes:

• Boiled All Types Kidney Beans have 5.8 times more Calcium, 3.5 times more Copper, 4.6 times more Iron, 2.2 times more Magnesium, 3.1 times more Manganese, 2 times more Phosphorus and 2.6 times more Zinc than Unprepared Refrigerated Hash Brown Potatoes.
• While Unprepared Refrigerated Hash Brown Potatoes contain 2.6 times more Selenium and 42 times more Sodium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Unprepared Refrigerated Hash Brown Potatoes have similar amounts of Potassium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled All Types Kidney Beans have 1.5 times more Energy, 3.6 times more Fiber and 5 times more Protein than Unprepared Refrigerated Hash Brown Potatoes.
• While Unprepared Refrigerated Hash Brown Potatoes contain 2.8 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Unprepared Refrigerated Hash Brown Potatoes have similar amounts of Carbohydrate per 5 oz.
• Both Boiled All Types Kidney Beans as well as Unprepared Refrigerated Hash Brown Potatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.