Lets compare vitamin content per 14 ounces of Red Kidney Beans vs Baked White Potatoes:
Raw Red Kidney Beans have 12.7 times more Vitamin B1, 5 times more Vitamin B2, 1.4 times more Vitamin B3, 2 times more Vitamin B5, 1.9 times more Vitamin B6, 10.4 times more Vitamin B9, 5.3 times more Vitamin E and 2.1 times more Vitamin K than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 2.8 times more Vitamin C than Raw Red Kidney Beans.
Both Raw Red Kidney Beans as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.
Comparing minerals per 14 ounces for Red Kidney Beans vs Baked White Potatoes:
Raw Red Kidney Beans have 8.3 times more Calcium, 5.5 times more Copper, 10.5 times more Iron, 5.1 times more Magnesium, 5.9 times more Manganese, 5.4 times more Phosphorus, 2.5 times more Potassium, 6.4 times more Selenium and 8 times more Zinc than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 6.4 times more Water than Raw Red Kidney Beans.
Comparison of macro-nutrients per 14 ounces:
Raw Red Kidney Beans have 3.7 times more Energy, 7.1 times more Fat, 23.9 times more Omega 3, 4.7 times more Omega 6, 2.9 times more Carbohydrate, 1.4 times more Sugars, 7.2 times more Fiber and 10.7 times more Protein than Baked Whole White Potatoes.
Both Raw Red Kidney Beans as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.