Lets compare vitamin content per 100 grams of Microwaved Potatoes vs Boiled California Red Kidney Beans:
Whole Microwaved Potatoes have 3.2 times more Vitamin B3, 2.1 times more Vitamin B5, 3.3 times more Vitamin B6 and 12.6 times more Vitamin C than Boiled California Red Kidney Beans.
While Boiled California Red Kidney Beans contain 1.9 times more Vitamin B2 and 6.2 times more Vitamin B9 than Whole Microwaved Potatoes.
Both Whole Microwaved Potatoes and Boiled California Red Kidney Beans have similar amounts of Vitamin B1 per 100 g.
Both Whole Microwaved Potatoes as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.
Comparing minerals per 100 grams for Microwaved Potatoes vs Boiled California Red Kidney Beans:
Boiled California Red Kidney Beans contain 6 times more Calcium, 2.4 times more Iron, 1.8 times more Magnesium, 1.3 times more Phosphorus, 3 times more Selenium and 2.4 times more Zinc than Whole Microwaved Potatoes.
Both Whole Microwaved Potatoes and Boiled California Red Kidney Beans have similar amounts of Copper, Manganese, Potassium and Water per 100 g.
Comparison of macro-nutrients per 100 grams:
Boiled California Red Kidney Beans contain 3.2 times more Omega 3, 4 times more Fiber and 3.7 times more Protein than Whole Microwaved Potatoes.
Both Whole Microwaved Potatoes and Boiled California Red Kidney Beans have similar amounts of Energy and Carbohydrate per 100 g.
Both Whole Microwaved Potatoes as well as Boiled California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.