Lets compare vitamin content per 5 ounces of Russet Potatoes vs Boiled Kidney Beans:
Raw Whole Russet Potatoes have 1.8 times more Vitamin B3, 1.4 times more Vitamin B5, 2.9 times more Vitamin B6 and 4.8 times more Vitamin C than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 2 times more Vitamin B1, 1.8 times more Vitamin B2, 9.3 times more Vitamin B9 and 4.7 times more Vitamin K than Raw Whole Russet Potatoes.
Both Raw Whole Russet Potatoes as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 5 oz.
Comparing minerals per 5 ounces for Russet Potatoes vs Boiled Kidney Beans:
Boiled All Types Kidney Beans contain 2.7 times more Calcium, 2.1 times more Copper, 2.6 times more Iron, 1.8 times more Magnesium, 2.7 times more Manganese, 2.5 times more Phosphorus, 2.8 times more Selenium and 3.4 times more Zinc than Raw Whole Russet Potatoes.
Both Raw Whole Russet Potatoes and Boiled All Types Kidney Beans have similar amounts of Potassium and Water per 5 oz.
Comparison of macro-nutrients per 5 ounces:
Boiled All Types Kidney Beans contain 1.6 times more Energy, 17 times more Omega 3, 1.3 times more Carbohydrate, 4.9 times more Fiber and 4.1 times more Protein than Raw Whole Russet Potatoes.
Both Raw Whole Russet Potatoes as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.