Lets compare vitamin content per 7 ounces of Canned Shellie Beans with Liquids vs Baked Red Potatoes:
Canned Shellie Beans Solids and Liquids have 11 times more Vitamin A and 2.9 times more Vitamin K than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 2.3 times more Vitamin B1, 7.8 times more Vitamin B3, 2.6 times more Vitamin B5, 4.3 times more Vitamin B6, 1.5 times more Vitamin B9 and 4.1 times more Vitamin C than Canned Shellie Beans Solids and Liquids.
Both Canned Shellie Beans Solids and Liquids and Baked Whole Red Potatoes have similar amounts of Vitamin B2 per 7 oz.
Both Canned Shellie Beans Solids and Liquids as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 7 oz.
Comparing minerals per 7 ounces for Canned Shellie Beans with Liquids vs Baked Red Potatoes:
Canned Shellie Beans Solids and Liquids have 3.2 times more Calcium, 1.4 times more Iron, 2.2 times more Manganese and 27.8 times more Sodium than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 2.2 times more Copper, 1.9 times more Magnesium, 2.4 times more Phosphorus, 5 times more Potassium and 1.5 times more Zinc than Canned Shellie Beans Solids and Liquids.
Both Canned Shellie Beans Solids and Liquids and Baked Whole Red Potatoes have similar amounts of Water per 7 oz.
Comparison of macro-nutrients per 7 ounces:
Canned Shellie Beans Solids and Liquids have 4.7 times more Omega 3 and 1.9 times more Fiber than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 2.9 times more Energy, 3.2 times more Carbohydrate, 2.3 times more Sugars and 1.3 times more Protein than Canned Shellie Beans Solids and Liquids.
Both Canned Shellie Beans Solids and Liquids as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.