Lets compare vitamin content per 7 ounces of Baked White Potatoes vs Royal Red Kidney Beans:
Baked Whole White Potatoes have 2.8 times more Vitamin C than Raw Royal Red Kidney Beans.
While Raw Royal Red Kidney Beans contain 8.1 times more Vitamin B1, 5.6 times more Vitamin B2, 1.4 times more Vitamin B3, 2 times more Vitamin B5, 1.9 times more Vitamin B6 and 10.3 times more Vitamin B9 than Baked Whole White Potatoes.
Both Baked Whole White Potatoes as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.
Comparing minerals per 7 ounces for Baked White Potatoes vs Royal Red Kidney Beans:
Baked Whole White Potatoes have 6.3 times more Water than Raw Royal Red Kidney Beans.
While Raw Royal Red Kidney Beans contain 13.1 times more Calcium, 7.9 times more Copper, 13.6 times more Iron, 5.1 times more Magnesium, 5.9 times more Manganese, 5.4 times more Phosphorus, 2.5 times more Potassium, 6.4 times more Selenium and 7.6 times more Zinc than Baked Whole White Potatoes.
Comparison of macro-nutrients per 7 ounces:
Raw Royal Red Kidney Beans contain 3.6 times more Energy, 10.1 times more Omega 3, 2.8 times more Carbohydrate, 11.9 times more Fiber and 12.1 times more Protein than Baked Whole White Potatoes.
Both Baked Whole White Potatoes as well as Raw Royal Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.