Lets compare vitamin content per 7 ounces of Boiled Small White Beans with Salt vs Baked Red Potatoes:
Boiled Small White Beans with Salt have 3.3 times more Vitamin B1 and 5.1 times more Vitamin B9 than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 5.9 times more Vitamin B3, 1.4 times more Vitamin B5, 1.7 times more Vitamin B6 and more Vitamin C than Boiled Small White Beans with Salt.
Both Boiled Small White Beans with Salt and Baked Whole Red Potatoes have similar amounts of Vitamin B2 per 7 oz.
Both Boiled Small White Beans with Salt as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.
Comparing minerals per 7 ounces for Boiled Small White Beans with Salt vs Baked Red Potatoes:
Boiled Small White Beans with Salt have 8.1 times more Calcium, 4.1 times more Iron, 2.4 times more Magnesium, 2.9 times more Manganese, 2.3 times more Phosphorus, 19.8 times more Sodium and 2.7 times more Zinc than Baked Whole Red Potatoes.
Both Boiled Small White Beans with Salt and Baked Whole Red Potatoes have similar amounts of Copper, Potassium and Water per 7 oz.
Comparison of macro-nutrients per 7 ounces:
Boiled Small White Beans with Salt have 1.6 times more Energy, 8.4 times more Omega 3, 1.3 times more Carbohydrate, 5.8 times more Fiber and 3.9 times more Protein than Baked Whole Red Potatoes.
Both Boiled Small White Beans with Salt as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.