Lets compare vitamin content per 7 ounces of Canned Navy Beans vs Baked White Potatoes:
Canned Navy Beans have 2.9 times more Vitamin B1, 1.3 times more Vitamin B2, 1.6 times more Vitamin B9 and 19.5 times more Vitamin E than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 3.1 times more Vitamin B3, 2.2 times more Vitamin B5, 2 times more Vitamin B6 and 18 times more Vitamin C than Canned Navy Beans.
Both Canned Navy Beans and Baked Whole White Potatoes have similar amounts of Vitamin K per 7 oz.
Both Canned Navy Beans as well as Baked Whole White 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 White Potatoes:
Canned Navy Beans have 4.7 times more Calcium, 1.6 times more Copper, 2.9 times more Iron, 1.7 times more Magnesium, 2 times more Manganese, 1.8 times more Phosphorus, 11.6 times more Selenium, 48 times more Sodium and 2.2 times more Zinc than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.9 times more Potassium than Canned Navy Beans.
Both Canned Navy Beans and Baked Whole White Potatoes have similar amounts of Water per 7 oz.
Comparison of macro-nutrients per 7 ounces:
Canned Navy Beans have 1.2 times more Energy, 5.7 times more Omega 3, 2.4 times more Fiber and 3.6 times more Protein than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 5.5 times more Sugars than Canned Navy Beans.
Both Canned Navy Beans and Baked Whole White Potatoes have similar amounts of Carbohydrate per 7 oz.
Both Canned Navy Beans as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.