Nutrient Comparison: Royal Red Kidney Beans VS Potatoes per 14 oz
Compare the macro and micronutrient content in 14 oz of Royal Red Kidney Beans versus 14 oz of Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Royal Red Kidney Beans vs Potatoes:
- 14 ounces of Royal Red Kidney Beans have 4.8 times more Vitamin B1, 7.5 times more Vitamin B2, 2 times more Vitamin B3, 2.6 times more Vitamin B5, 1.3 times more Vitamin B6 and 26.2 times more Vitamin B9 than Potatoes.
- While 14 oz of Raw Whole Potatoes contain 4.4 times more Vitamin C than Raw Royal Red Kidney Beans.
- Both Raw Royal Red Kidney Beans as well as Raw Whole Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Royal Red Kidney Beans vs Potatoes:
- 14 ounces of Royal Red Kidney Beans have 10.9 times more Calcium, 9.1 times more Copper, 10.7 times more Iron, 6 times more Magnesium, 7.2 times more Manganese, 7.1 times more Phosphorus, 3.2 times more Potassium, 8 times more Selenium and 8.9 times more Zinc than Potatoes.
- While 14 oz of Raw Whole Potatoes contain 6.7 times more Water than Raw Royal Red Kidney Beans.
- 14 ounces of Potatoes lack sufficient amounts of Calcium and Selenium
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Royal Red Kidney Beans have 4.3 times more Energy, 15.2 times more Omega 3, 3.3 times more Carbohydrate, 11.9 times more Fiber and 12.4 times more Protein than Potatoes.
- 14 ounces of Potatoes provide inadequate amounts of Omega 3
- Both Raw Royal Red Kidney Beans as well as Raw Whole Potatoes provide inadequate amounts of Omega 6 in 14 ounces.