Comparing Nutrients in 5 ounces Boiled California Red Kidney Beans VS Pan-fried Refrigerated Hash Brown Potatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Pan-fried Refrigerated Hash Brown Potatoes	5%	38%	57%

Macro Nutrients

	Boiled California Red Kidney Beans	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Energy	6.06% 176kcal	12% 343kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	15% 14.6g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	3.57% 1.14g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	69.7% 1.1g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.028g	17% 2.92g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.4% 31.8g	37% 48g	130g per day for Men 19-50 years
Sugars	NA	2.27% 1.64g	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	0.88% 0.64g	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	% 0.86g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	34.7% 13g	13.4% 5.1g	38g per day for Men 19-50 years
Protein	23% 13g	8.2% 4.6g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Pan-fried 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	15.2% 0.18mg	3.2% 0.038mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.76% 0.088mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.8% 0.77mg	28.3% 4.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	21% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	39.6% 0.51mg	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	26.2% 105μg	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	4.25% 3.83mg	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	NA	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	23% 27.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	9.36% 94mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	45.5% 0.41mg	17% 0.15mg	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	53% 4.22mg	13% 1.05mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	14% 0.32mg	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	27.7% 194mg	24.7% 173mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	29.4% 998mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	NA	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	7.28% 109mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	2.56% 95g	1.94% 71.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Pan-fried Refrigerated Hash Brown Potatoes per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled California Red Kidney Beans versus 5 oz of Pan-fried Refrigerated Hash Brown Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled California Red Kidney Beans vs Pan-fried Refrigerated Hash Brown Potatoes:

• 5 ounces of Boiled California Red Kidney Beans have 4.8 times more Vitamin B1 and 1.2 times more Vitamin B2 than Pan-fried Refrigerated Hash Brown Potatoes.
• While 5 oz of Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contain 5.9 times more Vitamin B3, 3.4 times more Vitamin B5, 3.5 times more Vitamin B6 and 2.3 times more Vitamin C than Boiled California Red Kidney Beans.
• 5 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Boiled California Red Kidney Beans as well as Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled California Red Kidney Beans vs Pan-fried Refrigerated Hash Brown Potatoes:

• 5 ounces of Boiled California Red Kidney Beans have 6.6 times more Calcium, 2.7 times more Copper, 4 times more Iron, 1.5 times more Magnesium, 1.4 times more Manganese and 1.4 times more Zinc than Pan-fried Refrigerated Hash Brown Potatoes.
• While 5 oz of Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contain 1.7 times more Potassium and 19.3 times more Sodium than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Pan-fried Refrigerated Hash Brown Potatoes contain similar levels of Phosphorus per five ounces.
• 5 ounces of Pan-fried Refrigerated Hash Brown Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled California Red Kidney Beans have 2.6 times more Fiber and 2.8 times more Protein than Pan-fried Refrigerated Hash Brown Potatoes.
• While 5 oz of Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contain 2 times more Energy, 114.4 times more Fat, 57.5 times more Saturated Fat, 24.6 times more Omega 3, 103.1 times more Omega 6 and 1.5 times more Carbohydrate than Boiled California Red Kidney Beans.
• 5 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6