Lets compare vitamin content per 7 ounces of Baked Red Potatoes vs Canned Beans:
Baked Whole Red Potatoes have 1.3 times more Vitamin B2, 3.7 times more Vitamin B3, 1.6 times more Vitamin B5, 2.5 times more Vitamin B6, 2.3 times more Vitamin B9, more Vitamin C and 3.5 times more Vitamin K than Canned Beans with Salt.
While Canned Beans with Salt contain 1.3 times more Vitamin B1 and 1.9 times more Vitamin E than Baked Whole Red Potatoes.
Both Baked Whole Red Potatoes as well as Canned Beans with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.
Comparing minerals per 7 ounces for Baked Red Potatoes vs Canned Beans:
Baked Whole Red Potatoes have 1.6 times more Manganese and 2.4 times more Potassium than Canned Beans with Salt.
While Canned Beans with Salt contain 3.8 times more Calcium, 1.7 times more Iron, 28.6 times more Sodium and 5.7 times more Zinc than Baked Whole Red Potatoes.
Both Baked Whole Red Potatoes and Canned Beans with Salt have similar amounts of Copper, Magnesium, Phosphorus and Water per 7 oz.
Comparison of macro-nutrients per 7 ounces:
Canned Beans with Salt contain 5.6 times more Sugars, 3.5 times more Fructose, 2.3 times more Fiber and 2.1 times more Protein than Baked Whole Red Potatoes.
Both Baked Whole Red Potatoes and Canned Beans with Salt have similar amounts of Energy and Carbohydrate per 7 oz.
Both Baked Whole Red Potatoes as well as Canned Beans with Salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.