Comparing Nutrients in 100 calories Baked Potato Flesh VS Stir-Fried Lentils Sprouts

Weight per 100 calories

• Baked Potato Flesh: 108g
• Stir-Fried Lentils Sprouts: 99g

Both foods have similar energy densities which is average in comparison to other foods.

Discover which food has more nutrients per 100 calories - Baked Potato Flesh or Stir-Fried Lentils Sprouts?

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Stir-Fried Lentils Sprouts	28%	3%	69%

Macro Nutrients

	Baked Potato Flesh	Stir-Fried Lentils Sprouts	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.11% 0.11g	0.46% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	0.67% 0.011g	2.17% 0.035g	1.6g per day for Men 19-50 years
Omega 6	0.2% 0.034g	0.97% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23g	16% 21g	130g per day for Men 19-50 years
Sugars	2.52% 1.83g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	4.24% 1.6g	NA	38g per day for Men 19-50 years
Protein	3.76% 2.1g	15.6% 8.7g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Stir-Fried Lentils Sprouts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.4% 0.11mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.74% 0.023mg	6.85% 0.089mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.38% 1.5mg	7.43% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	11.3% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.32mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.4% 9.68μg	16.6% 66.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	15.3% 13.8mg	14% 12.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.29% 0.043mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.27% 0.32μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Stir-Fried Lentils Sprouts	Recommended Dietary Allowance
Calcium	0.54% 5.38mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	25.7% 0.23mg	37% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	4.7% 0.38mg	38.4% 3.07mg	8mg per day for Men 19-50 years
Magnesium	6.4% 27mg	8.25% 34.7mg	420mg per day for Men 19-50 years
Manganese	7.53% 0.17mg	21.6% 0.5mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	7.7% 53.8mg	21.6% 151mg	700mg per day for Men 19-50 years
Potassium	12.4% 420mg	8.27% 281mg	3400mg per day for Men 19-50 years
Selenium	0.59% 0.32μg	1.1% 0.59μg	55μg per day for Men 19-50 years
Sodium	0.36% 5.38mg	0.66% 9.9mg	1500mg per day for Men 19-50 years
Zinc	2.83% 0.31mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	2.2% 81g	1.84% 68g	3700g per day for Men 19-50 years

Baked Potato Flesh VS Stir-Fried Lentils Sprouts Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Baked Potato Flesh or Stir-Fried Lentils Sprouts?

Lets compare vitamin content per 100 calories of Baked Potato Flesh vs Stir-Fried Lentils Sprouts:

• 100 calories of Baked Potato Flesh have 1.3 times more Vitamin B3 and 2 times more Vitamin B6 than Stir-Fried Lentils Sprouts.
• While 100 kcal of Stir-Fried Sprouted Lentils contain 1.9 times more Vitamin B1, 3.9 times more Vitamin B2 and 6.9 times more Vitamin B9 than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Stir-Fried Lentils Sprouts provide similar amounts of Vitamin B5 and Vitamin C per 100 calories.
• 100 calories of Baked Potato Flesh have insufficient amounts of Vitamin B2
• Both Baked Potatoes Flesh no Salt as well as Stir-Fried Sprouted Lentils have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Baked Potato Flesh vs Stir-Fried Lentils Sprouts:

• 100 calories of Baked Potato Flesh have 1.5 times more Potassium than Stir-Fried Lentils Sprouts.
• While 100 kcal of Stir-Fried Sprouted Lentils contain 1.4 times more Copper, 8.2 times more Iron, 1.3 times more Magnesium, 2.9 times more Manganese, 2.8 times more Phosphorus and 5.1 times more Zinc than Baked Potatoes Flesh no Salt.
• Both Baked Potatoes Flesh no Salt as well as Stir-Fried Sprouted Lentils lack sufficient amounts of Calcium and Selenium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 kcal of Stir-Fried Sprouted Lentils contain 3.2 times more Omega 3 and 4.1 times more Protein than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Stir-Fried Lentils Sprouts offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Baked Potato Flesh provide inadequate amounts of Omega 3
• Both Baked Potatoes Flesh no Salt as well as Stir-Fried Sprouted Lentils provide inadequate amounts of Omega 6 in 100 calories.