Lets compare vitamin content per 7 ounces of Boiled Black Beans with Salt vs Baked Red Potatoes:
Boiled Black Beans with Salt have 3.4 times more Vitamin B1, 5.5 times more Vitamin B9 and 10.9 times more Vitamin E than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 3.2 times more Vitamin B3, 1.4 times more Vitamin B5, 3.1 times more Vitamin B6 and more Vitamin C than Boiled Black Beans with Salt.
Both Boiled Black Beans with Salt and Baked Whole Red Potatoes have similar amounts of Vitamin B2 and Vitamin K per 7 oz.
Both Boiled Black Beans with Salt as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.
Comparing minerals per 7 ounces for Boiled Black Beans with Salt vs Baked Red Potatoes:
Boiled Black Beans with Salt have 3 times more Calcium, 1.2 times more Copper, 3 times more Iron, 2.5 times more Magnesium, 2.6 times more Manganese, 1.9 times more Phosphorus, 19.8 times more Sodium and 2.8 times more Zinc than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 1.5 times more Potassium than Boiled Black Beans with Salt.
Both Boiled Black Beans with Salt and Baked Whole Red Potatoes have similar amounts of Water per 7 oz.
Comparison of macro-nutrients per 7 ounces:
Boiled Black Beans with Salt have 1.5 times more Energy, 7 times more Omega 3, 1.2 times more Carbohydrate, 4.8 times more Fiber and 3.9 times more Protein than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 4.5 times more Sugars than Boiled Black Beans with Salt.
Both Boiled Black Beans with Salt as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.