Comparing Nutrients in 7 ounces Hash Brown Potatoes VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Hash Brown Potatoes	5%	43%	52%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Hash Brown Potatoes	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	18% 526kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	25.6% 25g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	11.7% 3.74g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	21% 0.34g	1.6g per day for Men 19-50 years
Omega 6	51% 8.66g	1.26% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.6% 69.7g	35% 45.2g	130g per day for Men 19-50 years
Sugars	4.08% 2.96g	0.88% 0.64g	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	1.42% 1.03g	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	% 1.27g	NA	g per day for Men 19-50 years
Sucrose	% 0.65g	NA	g per day for Men 19-50 years
Fiber	16.7% 6.35g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	10.6% 5.95g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Hash Brown Potatoes	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.4% 0.34mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.04% 0.065mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.57mg	7.17% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.4% 1.77mg	8.73% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	72% 0.94mg	18.3% 0.24mg	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	7.94% 31.8μg	64.5% 258μg	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	28.7% 25.8mg	2.65% 2.4mg	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	0.13% 0.02mg	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.1% 7.34μg	14% 16.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hash Brown Potatoes	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	64.6% 0.58mg	47.6% 0.43mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	13.6% 1.1mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	16.5% 69.5mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	21.3% 0.49mg	37% 0.85mg	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	20% 139mg	39% 274mg	700mg per day for Men 19-50 years
Potassium	33.6% 1143mg	23.6% 804mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	3.97% 2.2μg	55μg per day for Men 19-50 years
Sodium	45.2% 679mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	8.48% 0.93mg	18% 2mg	11mg per day for Men 19-50 years
Water	2.53% 94g	3.6% 133g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Hash Brown Potatoes vs Boiled Kidney Beans:

• Home prepared Hash Brown Potatoes have 4 times more Vitamin B3, 4.1 times more Vitamin B5, 3.9 times more Vitamin B6 and 10.8 times more Vitamin C than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.8 times more Vitamin B2, 8.1 times more Vitamin B9 and 2.3 times more Vitamin K than Home prepared Hash Brown Potatoes.
• Both Home prepared Hash Brown Potatoes and Boiled All Types Kidney Beans have similar amounts of Vitamin B1 per 7 oz.
• Both Home prepared Hash Brown Potatoes as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 7 oz.

Comparing minerals per 7 ounces for Hash Brown Potatoes vs Boiled Kidney Beans:

• Home prepared Hash Brown Potatoes have 1.4 times more Copper, 1.4 times more Potassium and 342 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.5 times more Calcium, 4 times more Iron, 1.7 times more Manganese, 2 times more Phosphorus, 2.2 times more Selenium, 2.1 times more Zinc and 1.4 times more Water than Home prepared Hash Brown Potatoes.
• Both Home prepared Hash Brown Potatoes and Boiled All Types Kidney Beans have similar amounts of Magnesium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Home prepared Hash Brown Potatoes have 2.1 times more Energy, 25 times more Fat, 25.8 times more Saturated Fat, 2 times more Omega 3, 40.4 times more Omega 6, 1.5 times more Carbohydrate and 4.7 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2 times more Fiber and 2.9 times more Protein than Home prepared Hash Brown Potatoes.
• Both Home prepared Hash Brown Potatoes as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.