Lets compare vitamin content per 7 ounces of Baked White Potatoes vs Canned Beans:
Baked Whole White Potatoes have 3.6 times more Vitamin B3, 1.8 times more Vitamin B5, 2.5 times more Vitamin B6, 3.2 times more Vitamin B9, more Vitamin C and 3.4 times more Vitamin K than Canned Beans with Salt.
While Canned Beans with Salt contain 2 times more Vitamin B1 and 3.8 times more Vitamin E than Baked Whole White Potatoes.
Both Baked Whole White Potatoes and Canned Beans with Salt have similar amounts of Vitamin B2 per 7 oz.
Both Baked Whole White 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 White Potatoes vs Canned Beans:
Baked Whole White Potatoes have 1.7 times more Manganese and 2.4 times more Potassium than Canned Beans with Salt.
While Canned Beans with Salt contain 3.4 times more Calcium, 1.9 times more Iron, 10 times more Selenium, 49 times more Sodium and 6.5 times more Zinc than Baked Whole White Potatoes.
Both Baked Whole White 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 5.2 times more Sugars, 4.3 times more Fructose, 2 times more Fiber and 2.3 times more Protein than Baked Whole White Potatoes.
Both Baked Whole White Potatoes and Canned Beans with Salt have similar amounts of Energy and Carbohydrate per 7 oz.
Both Baked Whole White Potatoes as well as Canned Beans with Salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.