Lets compare vitamin content per 7 ounces of Canned Navy Beans vs Baked Red Potatoes:
Canned Navy Beans have 2 times more Vitamin B1, 2.3 times more Vitamin B9 and 9.8 times more Vitamin E than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 3.3 times more Vitamin B3, 2 times more Vitamin B5, 2.1 times more Vitamin B6 and 18 times more Vitamin C than Canned Navy Beans.
Both Canned Navy Beans and Baked Whole Red Potatoes have similar amounts of Vitamin B2 and Vitamin K per 7 oz.
Both Canned Navy 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 Canned Navy Beans vs Baked Red Potatoes:
Canned Navy Beans have 5.2 times more Calcium, 2.6 times more Iron, 1.7 times more Magnesium, 2.2 times more Manganese, 1.9 times more Phosphorus, 28 times more Sodium and 1.9 times more Zinc than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 1.9 times more Potassium than Canned Navy Beans.
Both Canned Navy Beans and Baked Whole Red Potatoes have similar amounts of Copper and Water per 7 oz.
Comparison of macro-nutrients per 7 ounces:
Canned Navy Beans have 1.3 times more Energy, 5.7 times more Omega 3, 2.8 times more Fiber and 3.3 times more Protein than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 5.1 times more Sugars than Canned Navy Beans.
Both Canned Navy Beans and Baked Whole Red Potatoes have similar amounts of Carbohydrate per 7 oz.
Both Canned Navy Beans as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.