Comparing Nutrients in 7 ounces California Red Kidney Beans VS Pan-fried Refrigerated Hash Brown Potatoes

Macros Ratio

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

Macro Nutrients

	California Red Kidney Beans	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Energy	22.6% 655kcal	16.6% 480kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	21% 20.4g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	5% 1.6g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	98% 1.56g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	24% 4.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	52% 67.5g	130g per day for Men 19-50 years
Sugars	NA	3.18% 2.3g	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	1.23% 0.89g	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	% 1.2g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	130% 49.4g	19% 7.14g	38g per day for Men 19-50 years
Protein	86.4% 48.4g	11.5% 6.43g	56g per day for Men 19-50 years

Vitamins

	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	87.5% 1.05mg	4.47% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.4% 0.43mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.1mg	39.6% 6.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	29% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	55.4% 0.72mg	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	195% 782μg	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	9.92% 8.93mg	5.95% 5.36mg	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	22.2% 3.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	32.4% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	38.7% 387mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	23.6% 0.21mg	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	232% 18.6mg	18.4% 1.47mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	86.3% 2mg	19.4% 0.45mg	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	115% 804mg	34.6% 242mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	41% 1397mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	NA	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	10% 153mg	1500mg per day for Men 19-50 years
Zinc	46% 5.06mg	11.4% 1.25mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	2.7% 100g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Pan-fried Refrigerated Hash Brown Potatoes per 7 oz

Compare the macro and micronutrient content in 7 oz of California Red Kidney Beans versus 7 oz of Pan-fried Refrigerated Hash Brown Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of California Red Kidney Beans vs Pan-fried Refrigerated Hash Brown Potatoes:

• 7 ounces of California Red Kidney Beans have 19.6 times more Vitamin B1, 4.4 times more Vitamin B2 and 1.7 times more Vitamin C than Pan-fried Refrigerated Hash Brown Potatoes.
• While 7 oz of Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contain 1.6 times more Vitamin B3 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Pan-fried Refrigerated Hash Brown Potatoes provide similar amounts of Vitamin B5 and Vitamin B6 per seven ounces.
• Both Raw 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 seven ounces.

Comparing minerals per 7 ounces for California Red Kidney Beans vs Pan-fried Refrigerated Hash Brown Potatoes:

• 7 ounces of California Red Kidney Beans have 19.5 times more Calcium, 10.3 times more Copper, 12.6 times more Iron, 5 times more Magnesium, 4.4 times more Manganese, 3.3 times more Phosphorus, 2.1 times more Potassium and 4 times more Zinc than Pan-fried Refrigerated Hash Brown Potatoes.
• While 7 oz of Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contain 7 times more Sodium than Raw California Red Kidney Beans.
• 7 ounces of Pan-fried Refrigerated Hash Brown Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of California Red Kidney Beans have 1.4 times more Energy, 1.8 times more Carbohydrate, 6.9 times more Fiber and 7.5 times more Protein than Pan-fried Refrigerated Hash Brown Potatoes.
• While 7 oz of Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contain 41.2 times more Fat, 22.4 times more Saturated Fat, 9.4 times more Omega 3 and 38.2 times more Omega 6 than Raw California Red Kidney Beans.
• 7 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6