Lets compare vitamin content per 14 ounces of Baked Red Potatoes vs Canned Red Kidney Beans with Liquids:
Baked Whole Red Potatoes have 3.2 times more Vitamin B3, 2.6 times more Vitamin B5, 2.7 times more Vitamin B6 and 15.8 times more Vitamin C than Canned Red Kidney Beans Solids and Liquids.
While Canned Red Kidney Beans Solids and Liquids contain 1.5 times more Vitamin B1, 1.3 times more Vitamin B2 and 1.5 times more Vitamin K than Baked Whole Red Potatoes.
Both Baked Whole Red Potatoes and Canned Red Kidney Beans Solids and Liquids have similar amounts of Vitamin B9 per 14 oz.
Both Baked Whole Red Potatoes as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 14 oz.
Comparing minerals per 14 ounces for Baked Red Potatoes vs Canned Red Kidney Beans with Liquids:
Baked Whole Red Potatoes have 2.1 times more Potassium than Canned Red Kidney Beans Solids and Liquids.
While Canned Red Kidney Beans Solids and Liquids contain 3.2 times more Calcium, 1.8 times more Iron, 1.7 times more Manganese, 1.5 times more Phosphorus, 21.3 times more Sodium and 1.6 times more Zinc than Baked Whole Red Potatoes.
Both Baked Whole Red Potatoes and Canned Red Kidney Beans Solids and Liquids have similar amounts of Copper, Magnesium and Water per 14 oz.
Comparison of macro-nutrients per 14 ounces:
Baked Whole Red Potatoes have 1.3 times more Carbohydrate than Canned Red Kidney Beans Solids and Liquids.
While Canned Red Kidney Beans Solids and Liquids contain 3.4 times more Omega 3, 1.3 times more Sugars, 2.4 times more Fiber and 2.3 times more Protein than Baked Whole Red Potatoes.
Both Baked Whole Red Potatoes and Canned Red Kidney Beans Solids and Liquids have similar amounts of Energy per 14 oz.
Both Baked Whole Red Potatoes as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 14 oz.