Lets compare vitamin content per 1 kilogram of Boiled Royal Red Kidney Beans vs Baked White Potatoes:
Boiled Royal Red Kidney Beans have 2 times more Vitamin B1, 1.6 times more Vitamin B2 and 1.9 times more Vitamin B9 than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 2.8 times more Vitamin B3, 1.7 times more Vitamin B5, 2 times more Vitamin B6 and 10.5 times more Vitamin C than Boiled Royal Red Kidney Beans.
Both Boiled Royal Red Kidney Beans as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.
Comparing minerals per 1 kilogram for Boiled Royal Red Kidney Beans vs Baked White Potatoes:
Boiled Royal Red Kidney Beans have 4.4 times more Calcium, 2.1 times more Copper, 4.3 times more Iron, 1.6 times more Magnesium, 1.3 times more Manganese, 1.9 times more Phosphorus, 2.4 times more Selenium and 2.6 times more Zinc than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.4 times more Potassium than Boiled Royal Red Kidney Beans.
Both Boiled Royal Red Kidney Beans and Baked Whole White Potatoes have similar amounts of Water per 1 kg.
Comparison of macro-nutrients per 1 kilogram:
Boiled Royal Red Kidney Beans have 1.3 times more Energy, 3.8 times more Omega 3, 4.4 times more Fiber and 4.5 times more Protein than Baked Whole White Potatoes.
Both Boiled Royal Red Kidney Beans and Baked Whole White Potatoes have similar amounts of Carbohydrate per 1 kg.
Both Boiled Royal Red Kidney Beans as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.