Lets compare vitamin content per 7 ounces of Boiled Red Kidney Beans vs Baked Red Potatoes:
Boiled Red Kidney Beans have 2.2 times more Vitamin B1, 4.8 times more Vitamin B9 and 3 times more Vitamin K than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 2.8 times more Vitamin B3, 1.6 times more Vitamin B5, 1.8 times more Vitamin B6 and 10.5 times more Vitamin C than Boiled Red Kidney Beans.
Both Boiled Red Kidney Beans and Baked Whole Red Potatoes have similar amounts of Vitamin B2 per 7 oz.
Both Boiled Red Kidney Beans as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 7 oz.
Comparing minerals per 7 ounces for Boiled Red Kidney Beans vs Baked Red Potatoes:
Boiled Red Kidney Beans have 3.1 times more Calcium, 1.4 times more Copper, 4.2 times more Iron, 1.6 times more Magnesium, 2.8 times more Manganese, 2 times more Phosphorus and 2.7 times more Zinc than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 1.4 times more Potassium than Boiled Red Kidney Beans.
Both Boiled Red Kidney Beans and Baked Whole Red Potatoes have similar amounts of Water per 7 oz.
Comparison of macro-nutrients per 7 ounces:
Boiled Red Kidney Beans have 1.5 times more Energy, 11.2 times more Omega 3, 4.1 times more Fiber and 3.8 times more Protein than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 4.5 times more Sugars than Boiled Red Kidney Beans.
Both Boiled Red Kidney Beans and Baked Whole Red Potatoes have similar amounts of Carbohydrate per 7 oz.
Both Boiled Red Kidney Beans as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.