Lets compare vitamin content per 7 ounces of Baked Russet Potatoes vs Boiled Kidney Beans:
Baked Whole Russet Potatoes have 2.3 times more Vitamin B3, 1.7 times more Vitamin B5, 3 times more Vitamin B6 and 6.9 times more Vitamin C than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 2.4 times more Vitamin B1, 5 times more Vitamin B9 and 4.2 times more Vitamin K than Baked Whole Russet Potatoes.
Both Baked Whole Russet Potatoes and Boiled All Types Kidney Beans have similar amounts of Vitamin B2 per 7 oz.
Both Baked 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 7 oz.
Comparing minerals per 7 ounces for Baked Russet Potatoes vs Boiled Kidney Beans:
Baked Whole Russet Potatoes have 1.4 times more Potassium than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 1.9 times more Calcium, 2 times more Copper, 2.1 times more Iron, 1.4 times more Magnesium, 1.9 times more Manganese, 1.9 times more Phosphorus, 2.2 times more Selenium and 2.9 times more Zinc than Baked Whole Russet Potatoes.
Both Baked Whole Russet Potatoes and Boiled All Types Kidney Beans have similar amounts of Water per 7 oz.
Comparison of macro-nutrients per 7 ounces:
Baked Whole Russet Potatoes have 3.4 times more Sugars than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 1.3 times more Energy, 13.1 times more Omega 3, 2.8 times more Fiber and 3.3 times more Protein than Baked Whole Russet Potatoes.
Both Baked Whole Russet Potatoes and Boiled All Types Kidney Beans have similar amounts of Carbohydrate per 7 oz.
Both Baked Whole Russet Potatoes as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.