Comparing Nutrients in 100 grams Boiled Kidney Beans VS Hash Brown Potatoes

Macros Ratio

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

Macro Nutrients

	Boiled Kidney Beans	Hash Brown Potatoes	Recommended Dietary Allowance
Energy	4.38% 127kcal	9.14% 265kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	13% 12.5g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	5.9% 1.9g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	21% 0.34g	1.6g per day for Men 19-50 years
Omega 6	0.64% 0.11g	25.7% 4.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.5% 23g	27% 35g	130g per day for Men 19-50 years
Sugars	0.44% 0.32g	2.06% 1.5g	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	0.72% 0.52g	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	% 0.64g	g per day for Men 19-50 years
Sucrose	NA	% 0.33g	g per day for Men 19-50 years
Fiber	17% 6.4g	8.42% 3.2g	38g per day for Men 19-50 years
Protein	15.5% 8.67g	5.36% 3g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Hash Brown Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.3% 0.16mg	14.3% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.46% 0.058mg	2.54% 0.033mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.6% 0.58mg	14.4% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.4% 0.22mg	18% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.23% 0.12mg	36.3% 0.47mg	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	32.5% 130μg	4% 16μg	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	1.33% 1.2mg	14.4% 13mg	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	0.2% 0.03mg	0.067% 0.01mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7% 8.4μg	3.1% 3.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	3.5% 35mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	32.6% 0.29mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	27.8% 2.22mg	6.88% 0.55mg	8mg per day for Men 19-50 years
Magnesium	10% 42mg	8.33% 35mg	420mg per day for Men 19-50 years
Manganese	18.7% 0.43mg	10.7% 0.25mg	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	19.7% 138mg	10% 70mg	700mg per day for Men 19-50 years
Potassium	12% 405mg	17% 576mg	3400mg per day for Men 19-50 years
Selenium	2% 1.1μg	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	23% 342mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	4.27% 0.47mg	11mg per day for Men 19-50 years
Water	1.8% 67g	1.28% 47.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Kidney Beans vs Hash Brown Potatoes:

• Boiled All Types Kidney Beans have 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.
• While Home prepared Hash Brown Potatoes contain 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.
• Both Boiled All Types Kidney Beans and Home prepared Hash Brown Potatoes have similar amounts of Vitamin B1 per 100 g.
• Both Boiled All Types Kidney Beans as well as Home prepared Hash Brown Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 100 g.

Comparing minerals per 100 grams for Boiled Kidney Beans vs Hash Brown Potatoes:

• Boiled All Types Kidney Beans have 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.
• While Home prepared Hash Brown Potatoes contain 1.4 times more Copper, 1.4 times more Potassium and 342 times more Sodium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Home prepared Hash Brown Potatoes have similar amounts of Magnesium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled All Types Kidney Beans have 2 times more Fiber and 2.9 times more Protein than Home prepared Hash Brown Potatoes.
• While Home prepared Hash Brown Potatoes contain 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.
• Both Boiled All Types Kidney Beans as well as Home prepared Hash Brown Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.