Lets compare vitamin content per 100 grams of Microwaved Potatoes vs California Red Kidney Beans:
Whole Microwaved Potatoes have 3.4 times more Vitamin C than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 4.4 times more Vitamin B1, 6.8 times more Vitamin B2, 1.7 times more Vitamin B5 and 32.8 times more Vitamin B9 than Whole Microwaved Potatoes.
Both Whole Microwaved Potatoes and Raw California Red Kidney Beans have similar amounts of Vitamin B3 and Vitamin B6 per 100 g.
Both Whole Microwaved Potatoes as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.
Comparing minerals per 100 grams for Microwaved Potatoes vs California Red Kidney Beans:
Whole Microwaved Potatoes have 6.1 times more Water than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 17.7 times more Calcium, 3.3 times more Copper, 7.5 times more Iron, 5.9 times more Magnesium, 3.4 times more Manganese, 3.9 times more Phosphorus, 3.3 times more Potassium, 8 times more Selenium and 7.1 times more Zinc than Whole Microwaved Potatoes.
Comparison of macro-nutrients per 100 grams:
Raw California Red Kidney Beans contain 3.1 times more Energy, 8.4 times more Omega 3, 2.5 times more Carbohydrate, 10.8 times more Fiber and 10 times more Protein than Whole Microwaved Potatoes.
Both Whole Microwaved Potatoes as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.