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

Macros Ratio

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

Macro Nutrients

	Pan-fried Refrigerated Hash Brown Potatoes	California Red Kidney Beans	Recommended Dietary Allowance
Energy	8.34% 242kcal	11.4% 330kcal	2900kcal per day for Men 19-50 years
Fat	10.6% 10.3g	0.26% 0.25g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.81g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	49% 0.79g	5.25% 0.084g	1.6g per day for Men 19-50 years
Omega 6	12% 2.06g	0.32% 0.054g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26% 34g	46% 59.8g	130g per day for Men 19-50 years
Sugars	1.6% 1.16g	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	0.62% 0.45g	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	% 0.61g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	9.47% 3.6g	65.5% 25g	38g per day for Men 19-50 years
Protein	5.8% 3.24g	43.5% 24.4g	56g per day for Men 19-50 years

Vitamins

	Pan-fried Refrigerated Hash Brown Potatoes	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	2.25% 0.027mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.85% 0.05mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	13% 2.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.7% 0.74mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	30.5% 0.4mg	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	99% 394μg	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	3% 2.7mg	5% 4.5mg	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	11.2% 1.68mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.3% 19.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pan-fried Refrigerated Hash Brown Potatoes	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	1% 10mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	122% 1.1mg	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	9.25% 0.74mg	117% 9.35mg	8mg per day for Men 19-50 years
Magnesium	7.6% 32mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	9.8% 0.23mg	43.5% 1mg	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	17.4% 122mg	58% 405mg	700mg per day for Men 19-50 years
Potassium	20.7% 704mg	44% 1490mg	3400mg per day for Men 19-50 years
Selenium	NA	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	5.13% 77mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	5.73% 0.63mg	23% 2.55mg	11mg per day for Men 19-50 years
Water	1.37% 50.6g	0.32% 11.8g	3700g per day for Men 19-50 years

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

• Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have 1.6 times more Vitamin B3 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 19.6 times more Vitamin B1, 4.4 times more Vitamin B2 and 1.7 times more Vitamin C than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• Both Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil and Raw California Red Kidney Beans have similar amounts of Vitamin B5 and Vitamin B6 per 100 g.
• Both Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

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

• Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have 7 times more Sodium and 4.3 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 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 Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.

Comparison of macro-nutrients per 100 grams:

• Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have 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.
• While Raw California Red Kidney Beans contain 1.4 times more Energy, 1.8 times more Carbohydrate, 6.9 times more Fiber and 7.5 times more Protein than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• Both Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.