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

Macros Ratio

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

Macro Nutrients

	Pan-fried Refrigerated Hash Brown Potatoes	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	16.6% 480kcal	8.5% 246kcal	2900kcal per day for Men 19-50 years
Fat	21% 20.4g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	5% 1.6g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	98% 1.56g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	24% 4.1g	0.23% 0.04g	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	34.2% 44.5g	130g per day for Men 19-50 years
Sugars	3.18% 2.3g	NA	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	48.6% 18.5g	38g per day for Men 19-50 years
Protein	11.5% 6.43g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Pan-fried Refrigerated Hash Brown Potatoes	Boiled California Red 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	21.3% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.6% 6.34mg	6.7% 1.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.46mg	8.7% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55.4% 0.72mg	16% 0.21mg	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	36.7% 147μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.4% 39μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pan-fried Refrigerated Hash Brown Potatoes	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	2% 20mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	23.6% 0.21mg	63.7% 0.57mg	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	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	19.4% 0.45mg	27.4% 0.63mg	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% 272mg	700mg per day for Men 19-50 years
Potassium	41% 1397mg	24.5% 831mg	3400mg per day for Men 19-50 years
Selenium	NA	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	10% 153mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	11.4% 1.25mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	2.7% 100g	3.6% 133g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Pan-fried Refrigerated Hash Brown Potatoes have 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.
• While 7 oz of Boiled California Red Kidney Beans contain 4.8 times more Vitamin B1 than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• Both Pan-fried Refrigerated Hash Brown Potatoes and Boiled California Red Kidney Beans provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Pan-fried Refrigerated Hash Brown Potatoes have 1.7 times more Potassium and 19.3 times more Sodium than Boiled California Red Kidney Beans.
• While 7 oz of Boiled California Red Kidney Beans contain 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 Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• Both Pan-fried Refrigerated Hash Brown Potatoes and Boiled California Red Kidney Beans contain similar levels of Phosphorus per seven ounces.
• 7 ounces of Pan-fried Refrigerated Hash Brown Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Pan-fried Refrigerated Hash Brown Potatoes have 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.
• While 7 oz of Boiled California Red Kidney Beans contain 2.6 times more Fiber and 2.8 times more Protein than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• 7 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6