Comparing Nutrients in 100 grams Boiled Kidney Beans VS Pan-fried Refrigerated Hash Brown Potatoes

Macros Ratio

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

Macro Nutrients

	Boiled Kidney Beans	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Energy	4.38% 127kcal	8.34% 242kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	10.6% 10.3g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	2.5% 0.81g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	49% 0.79g	1.6g per day for Men 19-50 years
Omega 6	0.64% 0.11g	12% 2.06g	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	26% 34g	130g per day for Men 19-50 years
Sugars	0.44% 0.32g	1.6% 1.16g	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	0.62% 0.45g	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	% 0.61g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	17% 6.4g	9.47% 3.6g	38g per day for Men 19-50 years
Protein	15.5% 8.67g	5.8% 3.24g	56g per day for Men 19-50 years

Vitamins

	Boiled 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	13.3% 0.16mg	2.25% 0.027mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.46% 0.058mg	3.85% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.6% 0.58mg	20% 3.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.4% 0.22mg	14.7% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.23% 0.12mg	28% 0.36mg	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	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	1.33% 1.2mg	3% 2.7mg	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	11.2% 1.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7% 8.4μg	16.3% 19.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	3.5% 35mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	12% 0.11mg	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	27.8% 2.22mg	9.25% 0.74mg	8mg per day for Men 19-50 years
Magnesium	10% 42mg	7.6% 32mg	420mg per day for Men 19-50 years
Manganese	18.7% 0.43mg	9.8% 0.23mg	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	17.4% 122mg	700mg per day for Men 19-50 years
Potassium	12% 405mg	20.7% 704mg	3400mg per day for Men 19-50 years
Selenium	2% 1.1μg	NA	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	5.13% 77mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	5.73% 0.63mg	11mg per day for Men 19-50 years
Water	1.8% 67g	1.37% 50.6g	3700g per day for Men 19-50 years

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

• Boiled All Types Kidney Beans have 5.9 times more Vitamin B1 than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• While Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contain 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.
• Both Boiled All Types Kidney Beans and Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have similar amounts of Vitamin B2 per 100 g.
• Both Boiled All Types Kidney Beans as well as Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Kidney Beans vs Pan-fried Refrigerated Hash Brown Potatoes:

• Boiled All Types Kidney Beans have 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.
• While Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contain 1.7 times more Potassium and 77 times more Sodium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have similar amounts of Phosphorus per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled All Types Kidney Beans have 1.8 times more Fiber and 2.7 times more Protein than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• While Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contain 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.
• Both Boiled All Types Kidney Beans as well as Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.