Lets compare vitamin content per 14 ounces of Boiled Adzuki Beans vs Baked Red Potatoes:
Boiled Adzuki Beans have 1.6 times more Vitamin B1, 1.3 times more Vitamin B2, 1.3 times more Vitamin B5 and 4.5 times more Vitamin B9 than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 2.2 times more Vitamin B3, 2.2 times more Vitamin B6 and more Vitamin C than Boiled Adzuki Beans.
Both Boiled Adzuki Beans as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.
Comparing minerals per 14 ounces for Boiled Adzuki Beans vs Baked Red Potatoes:
Boiled Adzuki Beans have 3.1 times more Calcium, 1.7 times more Copper, 2.9 times more Iron, 1.9 times more Magnesium, 3.3 times more Manganese, 2.3 times more Phosphorus and 4.4 times more Zinc than Baked Whole Red Potatoes.
Both Boiled Adzuki Beans and Baked Whole Red Potatoes have similar amounts of Potassium and Water per 14 oz.
Comparison of macro-nutrients per 14 ounces:
Boiled Adzuki Beans have 1.5 times more Energy, 1.3 times more Carbohydrate, 4.1 times more Fiber and 3.3 times more Protein than Baked Whole Red Potatoes.
Both Boiled Adzuki Beans as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.