Lets compare vitamin content per 7 ounces of Baked Russet Potatoes vs California Red Kidney Beans:
Baked Whole Russet Potatoes have 1.8 times more Vitamin C than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 7.9 times more Vitamin B1, 4.6 times more Vitamin B2, 1.5 times more Vitamin B3, 2.1 times more Vitamin B5 and 15.2 times more Vitamin B9 than Baked Whole Russet Potatoes.
Both Baked Whole Russet Potatoes and Raw California Red Kidney Beans have similar amounts of Vitamin B6 per 7 oz.
Both Baked Whole Russet Potatoes as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.
Comparing minerals per 7 ounces for Baked Russet Potatoes vs California Red Kidney Beans:
Baked Whole Russet Potatoes have 6.3 times more Water than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 10.8 times more Calcium, 10.3 times more Copper, 8.7 times more Iron, 5.3 times more Magnesium, 4.4 times more Manganese, 5.7 times more Phosphorus, 2.7 times more Potassium, 6.4 times more Selenium and 7.3 times more Zinc than Baked Whole Russet Potatoes.
Comparison of macro-nutrients per 7 ounces:
Raw California Red Kidney Beans contain 3.5 times more Energy, 6.5 times more Omega 3, 2.8 times more Carbohydrate, 10.8 times more Fiber and 9.3 times more Protein than Baked Whole Russet Potatoes.
Both Baked Whole Russet Potatoes as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.