Lets compare vitamin content per 7 ounces of Boiled White Beans vs Baked Red Potatoes:
Boiled White Beans have 1.6 times more Vitamin B1, 3 times more Vitamin B9, 11.8 times more Vitamin E and 1.3 times more Vitamin K than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 11.4 times more Vitamin B3, 1.5 times more Vitamin B5, 2.3 times more Vitamin B6 and more Vitamin C than Boiled White Beans.
Both Boiled White Beans and Baked Whole Red Potatoes have similar amounts of Vitamin B2 per 7 oz.
Both Boiled White 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 Boiled White Beans vs Baked Red Potatoes:
Boiled White Beans have 10 times more Calcium, 1.6 times more Copper, 5.3 times more Iron, 2.3 times more Magnesium, 3.7 times more Manganese, 1.6 times more Phosphorus and 3.5 times more Zinc than Baked Whole Red Potatoes.
Both Boiled White Beans and Baked Whole Red Potatoes have similar amounts of Potassium and Water per 7 oz.
Comparison of macro-nutrients per 7 ounces:
Boiled White Beans have 1.6 times more Energy, 4.6 times more Omega 3, 1.3 times more Carbohydrate, 3.5 times more Fiber and 4.2 times more Protein than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 4.2 times more Sugars than Boiled White Beans.
Both Boiled White Beans as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.