Comparing Nutrients in 100 grams Frozen Hash Brown Potatoes VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Frozen Hash Brown Potatoes	10%	7%	83%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Frozen Hash Brown Potatoes	Canned Kidney Beans	Recommended Dietary Allowance
Energy	2.83% 82kcal	2.9% 84kcal	2900kcal per day for Men 19-50 years
Fat	0.64% 0.62g	0.62% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	4% 0.064g	5.13% 0.082g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	0.62% 0.11g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.6% 17.7g	11% 14.5g	130g per day for Men 19-50 years
Sugars	NA	2.55% 1.85g	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% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 1.85g	g per day for Men 19-50 years
Fiber	3.7% 1.4g	11.3% 4.3g	38g per day for Men 19-50 years
Protein	3.68% 2.06g	9.32% 5.2g	56g per day for Men 19-50 years

Vitamins

	Frozen Hash Brown Potatoes	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.1% 0.097mg	9.67% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.08% 0.014mg	3.92% 0.051mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.66mg	2.57% 0.41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.46% 0.32mg	2.76% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.7% 0.087mg	5.7% 0.074mg	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	1% 4μg	9% 36μg	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	9.1% 8.2mg	1.33% 1.2mg	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	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.4% 4.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Hash Brown Potatoes	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	1% 10mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	11% 0.099mg	15% 0.14mg	0.9mg per day for Men 19-50 years
Fluoride	1.1% 43.7μg	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	12.3% 0.98mg	14.6% 1.17mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	6.43% 27mg	420mg per day for Men 19-50 years
Manganese	6.35% 0.15mg	7.3% 0.17mg	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	6.7% 47mg	13% 90mg	700mg per day for Men 19-50 years
Potassium	8.4% 285mg	6.97% 237mg	3400mg per day for Men 19-50 years
Selenium	0.55% 0.3μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	1.47% 22mg	19.7% 296mg	1500mg per day for Men 19-50 years
Zinc	1.9% 0.21mg	4.2% 0.46mg	11mg per day for Men 19-50 years
Water	2.13% 79g	2.1% 78g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Hash Brown Potatoes VS Canned Kidney Beans per 100 g

Compare the macro and micronutrient content in 100 g of Frozen Hash Brown Potatoes versus 100 g of Canned Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 grams of Frozen Hash Brown Potatoes have 4 times more Vitamin B3, 2.3 times more Vitamin B5 and 6.8 times more Vitamin C than Canned Kidney Beans.
• While 100 g of Canned All Types Kidney Beans contain 3.6 times more Vitamin B2 and 9 times more Vitamin B9 than Unprepared Frozen Hash Brown Potatoes.
• Both Frozen Hash Brown Potatoes and Canned Kidney Beans provide similar amounts of Vitamin B1 and Vitamin B6 per 100 grams.
• 100 grams of Frozen Hash Brown Potatoes have insufficient amounts of Vitamin B2 and Vitamin B9
• 100 grams of Canned Kidney Beans have insufficient amounts of Vitamin C
• Both Unprepared Frozen Hash Brown Potatoes as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Frozen Hash Brown Potatoes have 1.2 times more Potassium than Canned Kidney Beans.
• While 100 g of Canned All Types Kidney Beans contain 3.4 times more Calcium, 1.4 times more Copper, 2.5 times more Magnesium, 1.9 times more Phosphorus, 13.5 times more Sodium and 2.2 times more Zinc than Unprepared Frozen Hash Brown Potatoes.
• Both Frozen Hash Brown Potatoes and Canned Kidney Beans contain similar levels of Iron, Manganese and Water per 100 grams.
• 100 grams of Frozen Hash Brown Potatoes lack sufficient amounts of Calcium and Zinc
• Both Unprepared Frozen Hash Brown Potatoes as well as Canned All Types Kidney Beans lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Frozen Hash Brown Potatoes have 1.2 times more Carbohydrate than Canned Kidney Beans.
• While 100 g of Canned All Types Kidney Beans contain 1.3 times more Omega 3, 3.1 times more Fiber and 2.5 times more Protein than Unprepared Frozen Hash Brown Potatoes.
• Both Frozen Hash Brown Potatoes and Canned Kidney Beans offer comparable quantities of Energy per 100 grams.
• Both Unprepared Frozen Hash Brown Potatoes as well as Canned All Types Kidney Beans provide inadequate amounts of Omega 6 in 100 grams.