Lets compare vitamin content per 14 ounces of Black Beans vs Baked White Potatoes:
Raw Black Beans have 18.8 times more Vitamin B1, 4.5 times more Vitamin B2, 1.3 times more Vitamin B3, 2.3 times more Vitamin B5, 1.4 times more Vitamin B6, 11.7 times more Vitamin B9, 5.3 times more Vitamin E and 2.1 times more Vitamin K than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain more Vitamin C than Raw Black Beans.
Both Raw Black Beans 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 Black Beans vs Baked White Potatoes:
Raw Black Beans have 12.3 times more Calcium, 6.6 times more Copper, 7.8 times more Iron, 6.3 times more Magnesium, 5.6 times more Manganese, 4.7 times more Phosphorus, 2.7 times more Potassium, 6.4 times more Selenium and 10.4 times more Zinc than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 6.8 times more Water than Raw Black Beans.
Comparison of macro-nutrients per 14 ounces:
Raw Black Beans have 3.7 times more Energy, 9.5 times more Fat, 9.2 times more Saturated Fat, 18.5 times more Omega 3, 6.8 times more Omega 6, 3 times more Carbohydrate, 1.4 times more Sugars, 7.4 times more Fiber and 10.3 times more Protein than Baked Whole White Potatoes.
Both Raw Black Beans as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.