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

Macros Ratio

	Protein	Fat	Carbs
Pan-fried Refrigerated Hash Brown Potatoes	5%	38%	57%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Pan-fried Refrigerated Hash Brown Potatoes	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	16.6% 480kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	21% 20.4g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	5% 1.6g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	98% 1.56g	21% 0.34g	1.6g per day for Men 19-50 years
Omega 6	24% 4.1g	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	52% 67.5g	35% 45.2g	130g per day for Men 19-50 years
Sugars	3.18% 2.3g	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	1.23% 0.89g	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	% 1.2g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	19% 7.14g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	11.5% 6.43g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Pan-fried Refrigerated Hash Brown Potatoes	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.47% 0.054mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.6% 6.34mg	7.17% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.46mg	8.73% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55.4% 0.72mg	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	NA	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	5.95% 5.36mg	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	22.2% 3.33mg	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.4% 39μg	14% 16.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pan-fried Refrigerated Hash Brown Potatoes	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	2% 20mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	23.6% 0.21mg	47.6% 0.43mg	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	18.4% 1.47mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	19.4% 0.45mg	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	34.6% 242mg	39% 274mg	700mg per day for Men 19-50 years
Potassium	41% 1397mg	23.6% 804mg	3400mg per day for Men 19-50 years
Selenium	NA	3.97% 2.2μg	55μg per day for Men 19-50 years
Sodium	10% 153mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	11.4% 1.25mg	18% 2mg	11mg per day for Men 19-50 years
Water	2.7% 100g	3.6% 133g	3700g per day for Men 19-50 years

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

• Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have 5.5 times more Vitamin B3, 3.3 times more Vitamin B5, 3 times more Vitamin B6, 2.3 times more Vitamin C, 56 times more Vitamin E and 2.3 times more Vitamin K than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 5.9 times more Vitamin B1 than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• Both Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil and Boiled All Types Kidney Beans have similar amounts of Vitamin B2 per 7 oz.
• Both Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have 1.7 times more Potassium and 77 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3.5 times more Calcium, 2 times more Copper, 3 times more Iron, 1.3 times more Magnesium, 1.9 times more Manganese, 1.6 times more Zinc and 1.3 times more Water than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• Both Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil and Boiled All Types Kidney Beans have similar amounts of Phosphorus per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have 1.9 times more Energy, 20.6 times more Fat, 11 times more Saturated Fat, 4.6 times more Omega 3, 19.1 times more Omega 6, 1.5 times more Carbohydrate and 3.6 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.8 times more Fiber and 2.7 times more Protein than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• Both Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.