Comparing Nutrients in 500 calories Frozen Hash Brown PotatoesVS Boiled Kidney Beans

Weight per 500 calories

Frozen Hash Brown Potatoes

610g

Boiled Kidney Beans

394g

Boiled All Types Kidney Beans have 1.5 times more energy per unit of mass than Unprepared Frozen Hash Brown Potatoes, which is average in comparison to other foods. Frozen Hash Brown Potatoes having average energy density.

Which food has more nutrients per 500 calories - Frozen Hash Brown Potatoes or Boiled Kidney Beans?

Macros Ratio

Protein Fat Carbs

Frozen Hash Brown Potatoes

10%

83%

Boiled Kidney Beans

27%

70%

500 kcal ▼

Macro Nutrients

Frozen Hash Brown Potatoesvs Boiled Kidney Beans

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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3.9%3.8g

Fat

2.03%1.97g

3.8 gvs1.97 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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3.1%0.99g

Saturated Fat

0.9%0.29g

0.99 gvs0.29 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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24.4%0.39g

Omega 3

42%0.67g

0.39 gvs0.67 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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7.2%1.23g

Omega 6

2.5%0.43g

1.23 gvs0.43 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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Cholesterol

0%0mg

NA mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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83%108g

Carbohydrate

69%89.8g

108 gvs89.8 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

1.74%1.26g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvs1.26 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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22.5%8.54g

Fiber

66.3%25g

8.54 gvs25 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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22.4%12.6g

Protein

61%34g

12.6 gvs34 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Frozen Hash Brown Potatoesvs Boiled Kidney Beans

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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49.3%0.59mg

Vitamin B1

52.5%0.63mg

Thiamine

0.59 mgvs0.63 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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6.57%0.085mg

Vitamin B2

17.6%0.23mg

Riboflavin

0.085 mgvs0.23 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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63.4%10mg

Vitamin B3

14.2%2.28mg

Niacin, nicotinic acid, niacinamide

10 mgvs2.28 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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39.4%1.97mg

Vitamin B5

17.3%0.87mg

Pantothenic acid

1.97 mgvs0.87 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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41%0.53mg

Vitamin B6

36.3%0.47mg

Pyridoxine

0.53 mgvs0.47 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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6.1%24.4μg

Vitamin B9

128%512μg

Folates and Folic Acid

24.4 μgvs512 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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55.6%50mg

Vitamin C

5.25%4.72mg

Ascorbic acid

50 mgvs4.72 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

0.79%0.12mg

Tocopherols and Tocotrienols

NA mgvs0.12 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

27.6%33μg

Phytomenadione or phylloquinone

NA μgvs33 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Frozen Hash Brown Potatoesvs Boiled Kidney Beans

6.1%61mg

Calcium

13.8%138mg

61 mgvs138 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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67%0.6mg

Copper

94%0.85mg

0.6 mgvs0.85 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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6.66%266μg

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

266 μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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74.7%5.98mg

Iron

109%8.74mg

5.98 mgvs8.74 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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16%67mg

Magnesium

39.4%165mg

67 mgvs165 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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38.7%0.89mg

Manganese

73.6%1.7mg

0.89 mgvs1.7 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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41%287mg

Phosphorus

77.6%543mg

287 mgvs543 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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51%1738mg

Potassium

47%1594mg

1738 mgvs1594 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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3.33%1.83μg

Selenium

7.87%4.33μg

1.83 μgvs4.33 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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8.94%134mg

Sodium

0.26%3.94mg

134 mgvs3.94 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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11.6%1.3mg

Zinc

35.8%3.94mg

1.3 mgvs3.94 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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13%481g

Water

7.12%264g

481 gvs264 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Frozen Hash Brown Potatoes vs Boiled Kidney Beans:

Unprepared Frozen Hash Brown Potatoes have 4.5 times more Vitamin B3, 2.3 times more Vitamin B5 and 10.6 times more Vitamin C than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 2.7 times more Vitamin B2 and 21 times more Vitamin B9 than Unprepared Frozen Hash Brown Potatoes.
Both Unprepared Frozen Hash Brown Potatoes and Boiled All Types Kidney Beans have similar amounts of Vitamin B1 and Vitamin B6 per 500 kcal.
Both Unprepared Frozen Hash Brown Potatoes as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Frozen Hash Brown Potatoes vs Boiled Kidney Beans:

Unprepared Frozen Hash Brown Potatoes have 34.1 times more Sodium and 1.8 times more Water than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 2.3 times more Calcium, 1.4 times more Copper, 1.5 times more Iron, 2.5 times more Magnesium, 1.9 times more Manganese, 1.9 times more Phosphorus, 2.4 times more Selenium and 3.1 times more Zinc than Unprepared Frozen Hash Brown Potatoes.
Both Unprepared Frozen Hash Brown Potatoes and Boiled All Types Kidney Beans have similar amounts of Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Unprepared Frozen Hash Brown Potatoes have 2.9 times more Omega 6 and 1.2 times more Carbohydrate than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 1.7 times more Omega 3, 3 times more Fiber and 2.7 times more Protein than Unprepared Frozen Hash Brown Potatoes.
Both Unprepared Frozen Hash Brown Potatoes and Boiled All Types Kidney Beans have similar amounts of Energy per 500 kcal.
Both Unprepared Frozen Hash Brown Potatoes as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Frozen Hash Brown PotatoesVS Pan Fried Frozen Hash Brown PotatoesBoiled Kidney BeansVS Pan Fried Frozen Hash Brown PotatoesFrozen Hash Brown PotatoesVS Canned Kidney BeansBoiled Kidney BeansVS Canned Kidney Beans

Compare Foods

Comparing Nutrients in 500 calories Frozen Hash Brown PotatoesVS Boiled Kidney Beans

Weight per 500 calories

Which food has more nutrients per 500 calories - Frozen Hash Brown Potatoes or Boiled Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: