Lets compare vitamin content per 7 ounces of Black Beans vs Baked Red Potatoes:
Raw Black Beans have 12.5 times more Vitamin B1, 3.9 times more Vitamin B2, 1.2 times more Vitamin B3, 2.6 times more Vitamin B5, 1.3 times more Vitamin B6, 16.4 times more Vitamin B9, 2.6 times more Vitamin E and 2 times more Vitamin K than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain more Vitamin C than Raw Black Beans.
Both Raw Black Beans 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 Black Beans vs Baked Red Potatoes:
Raw Black Beans have 13.7 times more Calcium, 4.8 times more Copper, 7.2 times more Iron, 6.1 times more Magnesium, 6.1 times more Manganese, 4.9 times more Phosphorus, 2.7 times more Potassium and 9.1 times more Zinc than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 7 times more Water than Raw Black Beans.
Comparison of macro-nutrients per 7 ounces:
Raw Black Beans have 3.9 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, 3.2 times more Carbohydrate, 1.5 times more Sugars, 8.6 times more Fiber and 9.4 times more Protein than Baked Whole Red Potatoes.
Both Raw Black Beans as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.