Nutrient Comparison: White Potatoes VS Red Kidney Beans per 5 oz
Compare the macro and micronutrient content in 5 oz of White Potatoes versus 5 oz of Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 5 ounces of White Potatoes vs Red Kidney Beans:
- 5 ounces of White Potatoes have 2 times more Vitamin C than Red Kidney Beans.
- While 5 oz of Raw Red Kidney Beans contain 8.6 times more Vitamin B1, 6.3 times more Vitamin B2, 2 times more Vitamin B3, 2.8 times more Vitamin B5, 2 times more Vitamin B6, 21.9 times more Vitamin B9 and 3.5 times more Vitamin K than Raw Whole White Potatoes.
- 5 ounces of White Potatoes have insufficient amounts of Vitamin K
- Both Raw Whole White Potatoes as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in five ounces.
Comparing minerals per 5 ounces for White Potatoes vs Red Kidney Beans:
- 5 ounces of White Potatoes have 6.9 times more Water than Red Kidney Beans.
- While 5 oz of Raw Red Kidney Beans contain 9.2 times more Calcium, 6 times more Copper, 12.9 times more Iron, 6.6 times more Magnesium, 7.7 times more Manganese, 6.5 times more Phosphorus, 3.3 times more Potassium, 10.7 times more Selenium and 9.6 times more Zinc than Raw Whole White Potatoes.
- 5 ounces of White Potatoes lack sufficient amounts of Calcium and Selenium
Comparison of macro-nutrients per 5 ounces:
- 5 oz of Raw Red Kidney Beans contain 4.9 times more Energy, 35.8 times more Omega 3, 3.9 times more Carbohydrate, 1.8 times more Sugars, 6.3 times more Fiber and 13.4 times more Protein than Raw Whole White Potatoes.
- 5 ounces of White Potatoes provide inadequate amounts of Omega 3
- Both Raw Whole White Potatoes as well as Raw Red Kidney Beans provide inadequate amounts of Omega 6 in five ounces.