Lets compare vitamin content per 7 ounces of Canned Refried Beans, fat-free vs Baked White Potatoes:
Canned Refried Beans, fat-free have 1.5 times more Vitamin B9 than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.6 times more Vitamin B1, 2.9 times more Vitamin B2, 4.2 times more Vitamin B3, 2 times more Vitamin B5, 1.9 times more Vitamin B6, 14 times more Vitamin C and 1.4 times more Vitamin K than Canned Refried Beans, fat-free.
Both Canned Refried Beans, fat-free as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 7 oz.
Comparing minerals per 7 ounces for Canned Refried Beans, fat-free vs Baked White Potatoes:
Canned Refried Beans, fat-free have 3.4 times more Calcium, 1.3 times more Copper, 2.5 times more Iron, 1.4 times more Magnesium, 1.7 times more Manganese, 1.5 times more Phosphorus, 11.4 times more Selenium, 50 times more Sodium and 1.9 times more Zinc than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.6 times more Potassium than Canned Refried Beans, fat-free.
Both Canned Refried Beans, fat-free and Baked Whole White Potatoes have similar amounts of Water per 7 oz.
Comparison of macro-nutrients per 7 ounces:
Canned Refried Beans, fat-free have 10.2 times more Omega 3, 2.2 times more Fiber and 2.5 times more Protein than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.6 times more Carbohydrate and 2.5 times more Sugars than Canned Refried Beans, fat-free.
Both Canned Refried Beans, fat-free and Baked Whole White Potatoes have similar amounts of Energy per 7 oz.
Both Canned Refried Beans, fat-free as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 7 oz.