Lets compare vitamin content per 14 ounces of Canned Beans vs Baked White Potatoes:
Canned Beans with Salt have 2 times more Vitamin B1 and 3.8 times more Vitamin E than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 3.6 times more Vitamin B3, 1.8 times more Vitamin B5, 2.5 times more Vitamin B6, 3.2 times more Vitamin B9, more Vitamin C and 3.4 times more Vitamin K than Canned Beans with Salt.
Both Canned Beans with Salt and Baked Whole White Potatoes have similar amounts of Vitamin B2 per 14 oz.
Both Canned Beans with Salt as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.
Comparing minerals per 14 ounces for Canned Beans vs Baked White Potatoes:
Canned Beans with Salt have 3.4 times more Calcium, 1.9 times more Iron, 10 times more Selenium, 49 times more Sodium and 6.5 times more Zinc than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.7 times more Manganese and 2.4 times more Potassium than Canned Beans with Salt.
Both Canned Beans with Salt and Baked Whole White Potatoes have similar amounts of Copper, Magnesium, Phosphorus and Water per 14 oz.
Comparison of macro-nutrients per 14 ounces:
Canned Beans with Salt have 5.2 times more Sugars, 4.3 times more Fructose, 2 times more Fiber and 2.3 times more Protein than Baked Whole White Potatoes.
Both Canned Beans with Salt and Baked Whole White Potatoes have similar amounts of Energy and Carbohydrate per 14 oz.
Both Canned Beans with Salt as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.