Nutrient Comparison: California Red Kidney Beans VS Baked White Potatoes per 14 oz
Compare the macro and micronutrient content in 14 oz of California Red Kidney Beans versus 14 oz of Baked White Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of California Red Kidney Beans vs Baked White Potatoes:
- 14 ounces of California Red Kidney Beans have 11 times more Vitamin B1, 5.1 times more Vitamin B2, 1.3 times more Vitamin B3, 2 times more Vitamin B5, 1.9 times more Vitamin B6 and 10.4 times more Vitamin B9 than Baked White Potatoes.
- While 14 oz of Baked Whole White Potatoes contain 2.8 times more Vitamin C than Raw California Red Kidney Beans.
- Both Raw California Red Kidney Beans as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for California Red Kidney Beans vs Baked White Potatoes:
- 14 ounces of California Red Kidney Beans have 19.5 times more Calcium, 8.7 times more Copper, 14.6 times more Iron, 5.9 times more Magnesium, 5.3 times more Manganese, 5.4 times more Phosphorus, 2.7 times more Potassium, 6.4 times more Selenium and 7.3 times more Zinc than Baked White Potatoes.
- While 14 oz of Baked Whole White Potatoes contain 6.4 times more Water than Raw California Red Kidney Beans.
- 14 ounces of Baked White Potatoes lack sufficient amounts of Calcium and Selenium
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of California Red Kidney Beans have 3.6 times more Energy, 5.6 times more Omega 3, 2.8 times more Carbohydrate, 11.9 times more Fiber and 11.6 times more Protein than Baked White Potatoes.
- 14 ounces of Baked White Potatoes provide inadequate amounts of Omega 3
- Both Raw California Red Kidney Beans as well as Baked Whole White Potatoes provide inadequate amounts of Omega 6 in 14 ounces.