Lets compare vitamin content per 14 ounces of Boiled Kidney Beans vs Baked Russet Potatoes:
Boiled All Types Kidney Beans have 2.4 times more Vitamin B1, 1.2 times more Vitamin B2, 5 times more Vitamin B9 and 4.2 times more Vitamin K than Baked Whole Russet Potatoes.
While Baked Whole Russet Potatoes contain 2.3 times more Vitamin B3, 1.7 times more Vitamin B5, 3 times more Vitamin B6 and 6.9 times more Vitamin C than Boiled All Types Kidney Beans.
Both Boiled All Types Kidney Beans as well as Baked Whole Russet Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 14 oz.
Comparing minerals per 14 ounces for Boiled Kidney Beans vs Baked Russet Potatoes:
Boiled All Types Kidney Beans have 1.9 times more Calcium, 2 times more Copper, 2.1 times more Iron, 1.4 times more Magnesium, 1.9 times more Manganese, 1.9 times more Phosphorus, 2.2 times more Selenium and 2.9 times more Zinc than Baked Whole Russet Potatoes.
While Baked Whole Russet Potatoes contain 1.4 times more Potassium than Boiled All Types Kidney Beans.
Both Boiled All Types Kidney Beans and Baked Whole Russet Potatoes have similar amounts of Water per 14 oz.
Comparison of macro-nutrients per 14 ounces:
Boiled All Types Kidney Beans have 1.3 times more Energy, 13.1 times more Omega 3, 2.8 times more Fiber and 3.3 times more Protein than Baked Whole Russet Potatoes.
While Baked Whole Russet Potatoes contain 3.4 times more Sugars than Boiled All Types Kidney Beans.
Both Boiled All Types Kidney Beans and Baked Whole Russet Potatoes have similar amounts of Carbohydrate per 14 oz.
Both Boiled All Types Kidney Beans as well as Baked Whole Russet Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.