Lets compare vitamin content per 7 ounces of Baked White Potatoes vs Navy Beans:
Raw Navy Beans contain 16.1 times more Vitamin B1, 3.8 times more Vitamin B2, 1.4 times more Vitamin B3, 1.9 times more Vitamin B5, 2 times more Vitamin B6 and 9.6 times more Vitamin B9 than Baked Whole White Potatoes.
Both Baked Whole White Potatoes and Raw Navy Beans have similar amounts of Vitamin K per 7 oz.
Both Baked Whole White Potatoes as well as Raw Navy Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 7 oz.
Comparing minerals per 7 ounces for Baked White Potatoes vs Navy Beans:
Baked Whole White Potatoes have 6.2 times more Water than Raw Navy Beans.
While Raw Navy Beans contain 14.7 times more Calcium, 6.6 times more Copper, 8.6 times more Iron, 6.5 times more Magnesium, 7.5 times more Manganese, 5.4 times more Phosphorus, 2.2 times more Potassium, 22 times more Selenium and 10.4 times more Zinc than Baked Whole White Potatoes.
Comparison of macro-nutrients per 7 ounces:
Raw Navy Beans contain 3.7 times more Energy, 10 times more Fat, 35.9 times more Omega 3, 6.8 times more Omega 6, 2.9 times more Carbohydrate, 2.5 times more Sugars, 7.3 times more Fiber and 10.6 times more Protein than Baked Whole White Potatoes.
Both Baked Whole White Potatoes as well as Raw Navy Beans have insufficient amounts of Fructose, Glucose and Sucrose in 7 oz.