Lets compare vitamin content per 14 ounces of California Red Kidney Beans vs White Potatoes:
Raw California Red Kidney Beans have 7.5 times more Vitamin B1, 6.4 times more Vitamin B2, 1.9 times more Vitamin B3, 2.8 times more Vitamin B5, 2 times more Vitamin B6 and 21.9 times more Vitamin B9 than Raw Whole White Potatoes.
While Raw Whole White Potatoes contain 2 times more Vitamin C than Raw California Red Kidney Beans.
Both Raw California Red Kidney Beans as well as Raw Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.
Comparing minerals per 14 ounces for California Red Kidney Beans vs White Potatoes:
Raw California Red Kidney Beans have 21.7 times more Calcium, 9.5 times more Copper, 18 times more Iron, 7.6 times more Magnesium, 6.9 times more Manganese, 6.5 times more Phosphorus, 3.7 times more Potassium, 10.7 times more Selenium and 8.8 times more Zinc than Raw Whole White Potatoes.
While Raw Whole White Potatoes contain 1.5 times more Sodium and 6.9 times more Water than Raw California Red Kidney Beans.
Comparison of macro-nutrients per 14 ounces:
Raw California Red Kidney Beans have 4.8 times more Energy, 8.4 times more Omega 3, 3.8 times more Carbohydrate, 10.4 times more Fiber and 14.5 times more Protein than Raw Whole White Potatoes.
Both Raw California Red Kidney Beans as well as Raw Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.