Nutrient Comparison: Baked Red Potatoes VS Small White Beans per 14 oz
Compare the macro and micronutrient content in 14 oz of Baked Red Potatoes versus 14 oz of Small White Beans to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Baked Red Potatoes vs Small White Beans:
- 14 ounces of Baked Red Potatoes have more Vitamin C than Small White Beans.
- While 14 oz of Raw Small White Beans contain 10.3 times more Vitamin B1, 4.1 times more Vitamin B2, 2.1 times more Vitamin B5, 2.1 times more Vitamin B6 and 14.3 times more Vitamin B9 than Baked Whole Red Potatoes.
- Both Baked Red Potatoes and Small White Beans provide similar amounts of Vitamin B3 per 14 ounces.
- 14 ounces of Small White Beans have insufficient amounts of Vitamin C
- Both Baked Whole Red Potatoes as well as Raw Small White Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Baked Red Potatoes vs Small White Beans:
- 14 ounces of Baked Red Potatoes have 6.5 times more Water than Small White Beans.
- While 14 oz of Raw Small White Beans contain 19.2 times more Calcium, 3.6 times more Copper, 11 times more Iron, 6.5 times more Magnesium, 7.4 times more Manganese, 6.2 times more Phosphorus, 2.8 times more Potassium and 7 times more Zinc than Baked Whole Red Potatoes.
- 14 ounces of Baked Red Potatoes lack sufficient amounts of Calcium
Comparison of macro-nutrients per 14 ounces:
- 14 oz of Raw Small White Beans contain 3.9 times more Energy, 15.4 times more Omega 3, 3.2 times more Carbohydrate, 13.8 times more Fiber and 9.2 times more Protein than Baked Whole Red Potatoes.
- 14 ounces of Baked Red Potatoes provide inadequate amounts of Omega 3
- Both Baked Whole Red Potatoes as well as Raw Small White Beans provide inadequate amounts of Omega 6 in 14 ounces.