Lets compare vitamin content per 7 ounces of Kidney Beans vs Baked White Potatoes:
Raw All Types Kidney Beans have 11 times more Vitamin B1, 5.1 times more Vitamin B2, 1.3 times more Vitamin B3, 2 times more Vitamin B5, 1.9 times more Vitamin B6, 10.4 times more Vitamin B9, 5.5 times more Vitamin E and 7 times more Vitamin K than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 2.8 times more Vitamin C than Raw All Types Kidney Beans.
Both Raw All Types Kidney Beans as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.
Comparing minerals per 7 ounces for Kidney Beans vs Baked White Potatoes:
Raw All Types Kidney Beans have 14.3 times more Calcium, 7.5 times more Copper, 12.8 times more Iron, 5.2 times more Magnesium, 5.4 times more Manganese, 5.4 times more Phosphorus, 2.6 times more Potassium, 6.4 times more Selenium, 3.4 times more Sodium and 8 times more Zinc than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 6.4 times more Water than Raw All Types Kidney Beans.
Comparison of macro-nutrients per 7 ounces:
Raw All Types Kidney Beans have 3.6 times more Energy, 18.6 times more Omega 3, 3.6 times more Omega 6, 2.8 times more Carbohydrate, 1.5 times more Sugars, 11.9 times more Fiber and 11.2 times more Protein than Baked Whole White Potatoes.
Both Raw All Types Kidney Beans as well as Baked Whole White Potatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.