Nutrient Comparison: Baked Russet Potatoes VS Boiled Red Kidney Beans per 14 oz
Compare the macro and micronutrient content in 14 oz of Baked Russet Potatoes versus 14 oz of Boiled Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Baked Russet Potatoes vs Boiled Red Kidney Beans:
- 14 ounces of Baked Russet Potatoes have 2.3 times more Vitamin B3, 1.7 times more Vitamin B5, 3 times more Vitamin B6 and 6.9 times more Vitamin C than Boiled Red Kidney Beans.
- While 14 oz of Boiled Red Kidney Beans contain 2.4 times more Vitamin B1, 5 times more Vitamin B9 and 4.2 times more Vitamin K than Baked Whole Russet Potatoes.
- Both Baked Russet Potatoes and Boiled Red Kidney Beans provide similar amounts of Vitamin B2 per 14 ounces.
- 14 ounces of Baked Russet Potatoes have insufficient amounts of Vitamin K
- 14 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin C
- Both Baked Whole Russet Potatoes as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 14 ounces.
Comparing minerals per 14 ounces for Baked Russet Potatoes vs Boiled Red Kidney Beans:
- 14 ounces of Baked Russet Potatoes have 1.4 times more Potassium than Boiled Red Kidney Beans.
- While 14 oz of Boiled Red Kidney Beans contain 1.6 times more Calcium, 2.3 times more Copper, 2.7 times more Iron, 1.5 times more Magnesium, 2.1 times more Manganese, 2 times more Phosphorus, 2.4 times more Selenium and 3.1 times more Zinc than Baked Whole Russet Potatoes.
- 14 ounces of Baked Russet Potatoes lack sufficient amounts of Calcium and Selenium
Comparison of macro-nutrients per 14 ounces:
- 14 oz of Boiled Red Kidney Beans contain 1.3 times more Energy, 12.9 times more Omega 3, 3.2 times more Fiber and 3.3 times more Protein than Baked Whole Russet Potatoes.
- Both Baked Russet Potatoes and Boiled Red Kidney Beans offer comparable quantities of Carbohydrate per 14 ounces.
- 14 ounces of Baked Russet Potatoes provide inadequate amounts of Omega 3
- Both Baked Whole Russet Potatoes as well as Boiled Red Kidney Beans provide inadequate amounts of Omega 6 in 14 ounces.