Nutrient Comparison: Russet Potatoes VS Boiled California Red Kidney Beans per 14 oz
Compare the macro and micronutrient content in 14 oz of Russet Potatoes versus 14 oz of Boiled California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Russet Potatoes vs Boiled California Red Kidney Beans:
- 14 ounces of Russet Potatoes have 1.9 times more Vitamin B3, 1.4 times more Vitamin B5, 3.3 times more Vitamin B6 and 4.8 times more Vitamin C than Boiled California Red Kidney Beans.
- While 14 oz of Boiled California Red Kidney Beans contain 1.6 times more Vitamin B1, 1.9 times more Vitamin B2 and 5.3 times more Vitamin B9 than Raw Whole Russet Potatoes.
- 14 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
- Both Raw Whole Russet Potatoes as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Russet Potatoes vs Boiled California Red Kidney Beans:
- 14 oz of Boiled California Red Kidney Beans contain 5.1 times more Calcium, 2.8 times more Copper, 3.5 times more Iron, 2.1 times more Magnesium, 2 times more Manganese, 2.5 times more Phosphorus, 3 times more Selenium and 3 times more Zinc than Raw Whole Russet Potatoes.
- Both Russet Potatoes and Boiled California Red Kidney Beans contain similar levels of Potassium per 14 ounces.
- 14 ounces of Russet Potatoes lack sufficient amounts of Calcium and Selenium
Comparison of macro-nutrients per 14 ounces:
- 14 oz of Boiled California Red Kidney Beans contain 1.6 times more Energy, 3.2 times more Omega 3, 7.2 times more Fiber and 4.3 times more Protein than Raw Whole Russet Potatoes.
- Both Russet Potatoes and Boiled California Red Kidney Beans offer comparable quantities of Carbohydrate per 14 ounces.
- 14 ounces of Russet Potatoes provide inadequate amounts of Omega 3
- Both Raw Whole Russet Potatoes as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 6 in 14 ounces.