Nutrient Comparison: California Red Kidney Beans VS Russet Potatoes per 7 oz
Compare the macro and micronutrient content in 7 oz of California Red Kidney Beans versus 7 oz of Russet Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 7 ounces of California Red Kidney Beans vs Russet Potatoes:
- 7 ounces of California Red Kidney Beans have 6.5 times more Vitamin B1, 6.6 times more Vitamin B2, 2 times more Vitamin B3, 2.6 times more Vitamin B5 and 28.1 times more Vitamin B9 than Russet Potatoes.
- While 7 oz of Raw Whole Russet Potatoes contain 1.3 times more Vitamin C than Raw California Red Kidney Beans.
- Both California Red Kidney Beans and Russet Potatoes provide similar amounts of Vitamin B6 per seven ounces.
- Both Raw California Red Kidney Beans as well as Raw Whole Russet Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.
Comparing minerals per 7 ounces for California Red Kidney Beans vs Russet Potatoes:
- 7 ounces of California Red Kidney Beans have 15 times more Calcium, 10.7 times more Copper, 10.9 times more Iron, 7 times more Magnesium, 6.4 times more Manganese, 7.4 times more Phosphorus, 3.6 times more Potassium, 8 times more Selenium and 8.8 times more Zinc than Russet Potatoes.
- While 7 oz of Raw Whole Russet Potatoes contain 6.7 times more Water than Raw California Red Kidney Beans.
- 7 ounces of Russet Potatoes lack sufficient amounts of Calcium and Selenium
Comparison of macro-nutrients per 7 ounces:
- 7 ounces of California Red Kidney Beans have 4.2 times more Energy, 8.4 times more Omega 3, 3.3 times more Carbohydrate, 19.2 times more Fiber and 11.4 times more Protein than Russet Potatoes.
- 7 ounces of Russet Potatoes provide inadequate amounts of Omega 3
- Both Raw California Red Kidney Beans as well as Raw Whole Russet Potatoes provide inadequate amounts of Omega 6 in seven ounces.