Lets compare vitamin content per 14 ounces of Boiled Kidney Beans vs Microwaved Potatoes:
Boiled All Types Kidney Beans have 1.3 times more Vitamin B1, 1.8 times more Vitamin B2 and 10.8 times more Vitamin B9 than Whole Microwaved Potatoes.
While Whole Microwaved Potatoes contain 3 times more Vitamin B3, 2.1 times more Vitamin B5, 2.9 times more Vitamin B6 and 12.6 times more Vitamin C than Boiled All Types Kidney Beans.
Both Boiled All Types Kidney Beans as well as Whole Microwaved Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.
Comparing minerals per 14 ounces for Boiled Kidney Beans vs Microwaved Potatoes:
Boiled All Types Kidney Beans have 3.2 times more Calcium, 1.8 times more Iron, 1.6 times more Magnesium, 1.5 times more Manganese, 1.3 times more Phosphorus, 2.8 times more Selenium and 2.8 times more Zinc than Whole Microwaved Potatoes.
While Whole Microwaved Potatoes contain 1.5 times more Copper than Boiled All Types Kidney Beans.
Both Boiled All Types Kidney Beans and Whole Microwaved Potatoes have similar amounts of Potassium and Water per 14 oz.
Comparison of macro-nutrients per 14 ounces:
Boiled All Types Kidney Beans have 1.2 times more Energy, 17 times more Omega 3, 2.8 times more Fiber and 3.6 times more Protein than Whole Microwaved Potatoes.
Both Boiled All Types Kidney Beans and Whole Microwaved Potatoes have similar amounts of Carbohydrate per 14 oz.
Both Boiled All Types Kidney Beans as well as Whole Microwaved Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.