Lets compare vitamin content per 14 ounces of Canned Red Kidney Beans vs Baked White Potatoes:
Canned Red Kidney Beans, Solids have 1.4 times more Vitamin B1 than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 2.7 times more Vitamin B2, 3.3 times more Vitamin B3, 1.4 times more Vitamin B9 and 63 times more Vitamin C than Canned Red Kidney Beans, Solids.
Both Canned Red Kidney Beans, Solids as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.
Comparing minerals per 14 ounces for Canned Red Kidney Beans vs Baked White Potatoes:
Canned Red Kidney Beans, Solids have 5.7 times more Calcium, 2.1 times more Copper, 2.3 times more Iron, 2 times more Manganese, 1.6 times more Phosphorus, 3.2 times more Selenium, 33 times more Sodium and 2.1 times more Zinc than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 2 times more Potassium than Canned Red Kidney Beans, Solids.
Both Canned Red Kidney Beans, Solids and Baked Whole White Potatoes have similar amounts of Magnesium and Water per 14 oz.
Comparison of macro-nutrients per 14 ounces:
Canned Red Kidney Beans, Solids have 1.3 times more Energy, 7 times more Fat, 4.9 times more Omega 3, 2.5 times more Sugars, 2.6 times more Fiber and 3.8 times more Protein than Baked Whole White Potatoes.
Both Canned Red Kidney Beans, Solids and Baked Whole White Potatoes have similar amounts of Carbohydrate per 14 oz.
Both Canned Red Kidney Beans, Solids as well as Baked Whole White Potatoes have insufficient amounts of Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 14 oz.