Lets compare vitamin content per 14 ounces of White Potatoes vs Canned Kidney Beans:
Raw Whole White Potatoes have 2.6 times more Vitamin B3, 2 times more Vitamin B5, 2.7 times more Vitamin B6 and 7.6 times more Vitamin C than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 1.6 times more Vitamin B1, 1.5 times more Vitamin B2, 2 times more Vitamin B9 and 2.6 times more Vitamin K than Raw Whole White Potatoes.
Both Raw Whole White Potatoes as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 14 oz.
Comparing minerals per 14 ounces for White Potatoes vs Canned Kidney Beans:
Raw Whole White Potatoes have 1.7 times more Potassium than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 3.8 times more Calcium, 2.3 times more Iron, 1.3 times more Magnesium, 1.5 times more Phosphorus, 3 times more Selenium, 18.5 times more Sodium and 1.6 times more Zinc than Raw Whole White Potatoes.
Both Raw Whole White Potatoes and Canned All Types Kidney Beans have similar amounts of Copper, Manganese and Water per 14 oz.
Comparison of macro-nutrients per 14 ounces:
Canned All Types Kidney Beans contain 8.2 times more Omega 3, 1.6 times more Sugars, 1.8 times more Fiber and 3.1 times more Protein than Raw Whole White Potatoes.
Both Raw Whole White Potatoes and Canned All Types Kidney Beans have similar amounts of Energy and Carbohydrate per 14 oz.
Both Raw Whole White Potatoes as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 14 oz.