Lets compare vitamin content per 1 kilogram of Russet Potatoes vs Boiled California Red Kidney Beans:
Raw Whole Russet Potatoes have 1.9 times more Vitamin B3, 1.4 times more Vitamin B5, 3.3 times more Vitamin B6 and 4.8 times more Vitamin C than Boiled California Red Kidney Beans.
While Boiled California Red Kidney Beans contain 1.6 times more Vitamin B1, 1.9 times more Vitamin B2 and 5.3 times more Vitamin B9 than Raw Whole Russet Potatoes.
Both Raw Whole Russet Potatoes as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.
Comparing minerals per 1 kilogram for Russet Potatoes vs Boiled California Red Kidney Beans:
Boiled California Red Kidney Beans contain 5.1 times more Calcium, 2.8 times more Copper, 3.5 times more Iron, 2.1 times more Magnesium, 2 times more Manganese, 2.5 times more Phosphorus, 3 times more Selenium and 3 times more Zinc than Raw Whole Russet Potatoes.
Both Raw Whole Russet Potatoes and Boiled California Red Kidney Beans have similar amounts of Potassium and Water per 1 kg.
Comparison of macro-nutrients per 1 kilogram:
Boiled California Red Kidney Beans contain 1.6 times more Energy, 3.2 times more Omega 3, 7.2 times more Fiber and 4.3 times more Protein than Raw Whole Russet Potatoes.
Both Raw Whole Russet Potatoes and Boiled California Red Kidney Beans have similar amounts of Carbohydrate per 1 kg.
Both Raw Whole Russet Potatoes as well as Boiled California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.