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

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Refrigerated Hash Brown Potatoes	8%	1%	91%

Macro Nutrients

	Boiled California Red Kidney Beans	Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Energy	6.06% 176kcal	4.1% 119kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	0.12% 0.11g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	NA	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	NA	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.028g	NA	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	21% 27g	130g per day for Men 19-50 years
Sugars	NA	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	34.7% 13g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	23% 13g	4.43% 2.5g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red 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	15.2% 0.18mg	3.2% 0.038mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.76% 0.088mg	2.4% 0.031mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.8% 0.77mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	15.7% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	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	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	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	NA	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.47% 0.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	9.36% 94mg	0.85% 8.5mg	1000mg per day for Men 19-50 years
Copper	45.5% 0.41mg	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	53% 4.22mg	8.5% 0.68mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	6.4% 27mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	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	27.7% 194mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	17.7% 602mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	7.47% 4.1μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	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

Nutrient Comparison: Boiled California Red Kidney Beans VS 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 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 Refrigerated Hash Brown Potatoes:

• 5 ounces of Boiled California Red Kidney Beans have 4.8 times more Vitamin B1 and 2.8 times more Vitamin B2 than Refrigerated Hash Brown Potatoes.
• While 5 oz of Unprepared Refrigerated Hash Brown Potatoes contain 3.3 times more Vitamin B3, 2.5 times more Vitamin B5, 2.5 times more Vitamin B6 and 4.1 times more Vitamin C than Boiled California Red Kidney Beans.
• 5 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• 5 ounces of Refrigerated Hash Brown Potatoes have insufficient amounts of Vitamin B2
• Both Boiled California Red Kidney Beans as well as Unprepared Refrigerated Hash Brown Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Boiled California Red Kidney Beans have 11 times more Calcium, 4.7 times more Copper, 6.2 times more Iron, 2.5 times more Magnesium, 2.3 times more Manganese, 2 times more Phosphorus and 2.3 times more Zinc than Refrigerated Hash Brown Potatoes.
• While 5 oz of Unprepared Refrigerated Hash Brown Potatoes contain 2.4 times more Selenium and 10.5 times more Sodium than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Refrigerated Hash Brown Potatoes contain similar levels of Potassium per five ounces.
• 5 ounces of 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 1.5 times more Energy, 5.2 times more Fiber and 5.2 times more Protein than Refrigerated Hash Brown Potatoes.
• Both Boiled California Red Kidney Beans and Refrigerated Hash Brown Potatoes offer comparable quantities of Carbohydrate per five ounces.