Nutrient Comparison: White Potatoes VS California Red Kidney Beans per 14 oz
Compare the macro and micronutrient content in 14 oz of White Potatoes versus 14 oz of California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of White Potatoes vs California Red Kidney Beans:
- 14 ounces of White Potatoes have 2 times more Vitamin C than California Red Kidney Beans.
- While 14 oz of Raw California Red Kidney Beans contain 7.5 times more Vitamin B1, 6.4 times more Vitamin B2, 1.9 times more Vitamin B3, 2.8 times more Vitamin B5, 2 times more Vitamin B6 and 21.9 times more Vitamin B9 than Raw Whole White Potatoes.
- Both Raw Whole White Potatoes as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for White Potatoes vs California Red Kidney Beans:
- 14 ounces of White Potatoes have 6.9 times more Water than California Red Kidney Beans.
- While 14 oz of Raw California Red Kidney Beans contain 21.7 times more Calcium, 9.5 times more Copper, 18 times more Iron, 7.6 times more Magnesium, 6.9 times more Manganese, 6.5 times more Phosphorus, 3.7 times more Potassium, 10.7 times more Selenium and 8.8 times more Zinc than Raw Whole White Potatoes.
- 14 ounces of White Potatoes lack sufficient amounts of Calcium and Selenium
Comparison of macro-nutrients per 14 ounces:
- 14 oz of Raw California Red Kidney Beans contain 4.8 times more Energy, 8.4 times more Omega 3, 3.8 times more Carbohydrate, 10.4 times more Fiber and 14.5 times more Protein than Raw Whole White Potatoes.
- 14 ounces of White Potatoes provide inadequate amounts of Omega 3
- Both Raw Whole White Potatoes as well as Raw California Red Kidney Beans provide inadequate amounts of Omega 6 in 14 ounces.