Lets compare vitamin content per 14 ounces of Russet Potatoes vs California Red Kidney Beans:
Raw Whole Russet Potatoes have 1.3 times more Vitamin C than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 6.5 times more Vitamin B1, 6.6 times more Vitamin B2, 2 times more Vitamin B3, 2.6 times more Vitamin B5 and 28.1 times more Vitamin B9 than Raw Whole Russet Potatoes.
Both Raw Whole Russet Potatoes and Raw California Red Kidney Beans have similar amounts of Vitamin B6 per 14 oz.
Both Raw Whole Russet Potatoes as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.
Comparing minerals per 14 ounces for Russet Potatoes vs California Red Kidney Beans:
Raw Whole Russet Potatoes have 6.7 times more Water than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 15 times more Calcium, 10.7 times more Copper, 10.9 times more Iron, 7 times more Magnesium, 6.4 times more Manganese, 7.4 times more Phosphorus, 3.6 times more Potassium, 8 times more Selenium and 8.8 times more Zinc than Raw Whole Russet Potatoes.
Comparison of macro-nutrients per 14 ounces:
Raw California Red Kidney Beans contain 4.2 times more Energy, 8.4 times more Omega 3, 3.3 times more Carbohydrate, 19.2 times more Fiber and 11.4 times more Protein than Raw Whole Russet Potatoes.
Both Raw Whole Russet Potatoes as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.