Lets compare vitamin content per 1 pound of Navy Beans vs Baked White Potatoes:
Raw Navy Beans have 16.1 times more Vitamin B1, 3.8 times more Vitamin B2, 1.4 times more Vitamin B3, 1.9 times more Vitamin B5, 2 times more Vitamin B6 and 9.6 times more Vitamin B9 than Baked Whole White Potatoes.
Both Raw Navy Beans and Baked Whole White Potatoes have similar amounts of Vitamin K per 1 lb.
Both Raw Navy Beans as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 1 lb.
Comparing minerals per 1 pound for Navy Beans vs Baked White Potatoes:
Raw Navy Beans have 14.7 times more Calcium, 6.6 times more Copper, 8.6 times more Iron, 6.5 times more Magnesium, 7.5 times more Manganese, 5.4 times more Phosphorus, 2.2 times more Potassium, 22 times more Selenium and 10.4 times more Zinc than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 6.2 times more Water than Raw Navy Beans.
Comparison of macro-nutrients per 1 pound:
Raw Navy Beans have 3.7 times more Energy, 10 times more Fat, 35.9 times more Omega 3, 6.8 times more Omega 6, 2.9 times more Carbohydrate, 2.5 times more Sugars, 7.3 times more Fiber and 10.6 times more Protein than Baked Whole White Potatoes.
Both Raw Navy Beans as well as Baked Whole White Potatoes have insufficient amounts of Fructose, Glucose and Sucrose in 1 lb.