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

Macros Ratio

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

Macro Nutrients

	California Red Kidney Beans	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Energy	11.4% 330kcal	8.34% 242kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.25g	10.6% 10.3g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	2.5% 0.81g	32g per day for Men 19-50 years
Omega 3	5.25% 0.084g	49% 0.79g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	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	46% 59.8g	26% 34g	130g per day for Men 19-50 years
Sugars	NA	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	65.5% 25g	9.47% 3.6g	38g per day for Men 19-50 years
Protein	43.5% 24.4g	5.8% 3.24g	56g per day for Men 19-50 years

Vitamins

	California Red 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	44% 0.53mg	2.25% 0.027mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	3.85% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.06mg	20% 3.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	14.7% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	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	99% 394μg	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	5% 4.5mg	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	NA	11.2% 1.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	16.3% 19.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	19.5% 195mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	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	117% 9.35mg	9.25% 0.74mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	7.6% 32mg	420mg per day for Men 19-50 years
Manganese	43.5% 1mg	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	58% 405mg	17.4% 122mg	700mg per day for Men 19-50 years
Potassium	44% 1490mg	20.7% 704mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	NA	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	5.13% 77mg	1500mg per day for Men 19-50 years
Zinc	23% 2.55mg	5.73% 0.63mg	11mg per day for Men 19-50 years
Water	0.32% 11.8g	1.37% 50.6g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Pan-fried Refrigerated Hash Brown Potatoes per 100 g

Compare the macro and micronutrient content in 100 g of California Red Kidney Beans versus 100 g of Pan-fried Refrigerated Hash Brown Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 grams of California Red Kidney Beans have 19.6 times more Vitamin B1, 4.4 times more Vitamin B2 and 1.7 times more Vitamin C than Pan-fried Refrigerated Hash Brown Potatoes.
• While 100 g of Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contain 1.6 times more Vitamin B3 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Pan-fried Refrigerated Hash Brown Potatoes provide similar amounts of Vitamin B5 and Vitamin B6 per 100 grams.
• Both Raw California Red 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 grams.

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

• 100 grams of California Red Kidney Beans have 19.5 times more Calcium, 10.3 times more Copper, 12.6 times more Iron, 5 times more Magnesium, 4.4 times more Manganese, 3.3 times more Phosphorus, 2.1 times more Potassium and 4 times more Zinc than Pan-fried Refrigerated Hash Brown Potatoes.
• While 100 g of Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contain 7 times more Sodium than Raw California Red Kidney Beans.
• 100 grams of Pan-fried Refrigerated Hash Brown Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of California Red Kidney Beans have 1.4 times more Energy, 1.8 times more Carbohydrate, 6.9 times more Fiber and 7.5 times more Protein than Pan-fried Refrigerated Hash Brown Potatoes.
• While 100 g of Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contain 41.2 times more Fat, 22.4 times more Saturated Fat, 9.4 times more Omega 3 and 38.2 times more Omega 6 than Raw California Red Kidney Beans.
• 100 grams of California Red Kidney Beans provide inadequate amounts of Omega 6