Comparing Nutrients in 14 ounces Canned Sprouted Mung Beans VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Canned Sprouted Mung Beans	38%	4%	58%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Canned Sprouted Mung Beans	Baked Potato Flesh	Recommended Dietary Allowance
Energy	1.64% 47.6kcal	12.7% 369kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.53% 8.5g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	3.83% 2.78g	9.3% 6.75g	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	8.36% 3.18g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	9.92% 5.56g	14% 7.78g	56g per day for Men 19-50 years

Vitamins

	Canned Sprouted Mung Beans	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	34.7% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	6.4% 0.083mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.46% 0.87mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.4% 0.57mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.77% 0.13mg	92% 1.2mg	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	9.92% 39.7μg	8.93% 35.7μg	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	1.32% 1.2mg	56.4% 51mg	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	1.06% 0.16mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	44.3% 53μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Sprouted Mung Beans	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	69.2% 0.62mg	95% 0.85mg	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	21.3% 1.7mg	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	27.8% 0.64mg	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	18% 127mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	3.15% 107mg	45.6% 1552mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	11% 167mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	10.3% 381g	8.1% 299g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Sprouted Mung Beans VS Baked Potato Flesh per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Sprouted Mung Beans versus 14 oz of Baked Potato Flesh to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Sprouted Mung Beans vs Baked Potato Flesh:

• 14 ounces of Canned Sprouted Mung Beans have 3.3 times more Vitamin B2 and 44.7 times more Vitamin K than Baked Potato Flesh.
• While 14 oz of Baked Potatoes Flesh no Salt contain 3.5 times more Vitamin B1, 6.3 times more Vitamin B3, 3.9 times more Vitamin B5, 9.4 times more Vitamin B6 and 42.7 times more Vitamin C than Canned Sprouted Mung Beans, Solids.
• Both Canned Sprouted Mung Beans and Baked Potato Flesh provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Canned Sprouted Mung Beans have insufficient amounts of Vitamin B3 and Vitamin C
• 14 ounces of Baked Potato Flesh have insufficient amounts of Vitamin B2 and Vitamin K
• Both Canned Sprouted Mung Beans, Solids as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 14 ounces.

Comparing minerals per 14 ounces for Canned Sprouted Mung Beans vs Baked Potato Flesh:

• 14 ounces of Canned Sprouted Mung Beans have 1.2 times more Iron, 8.4 times more Sodium and 1.3 times more Water than Baked Potato Flesh.
• While 14 oz of Baked Potatoes Flesh no Salt contain 1.4 times more Copper, 2.8 times more Magnesium, 2.2 times more Manganese, 1.6 times more Phosphorus and 14.5 times more Potassium than Canned Sprouted Mung Beans, Solids.
• Both Canned Sprouted Mung Beans and Baked Potato Flesh contain similar levels of Zinc per 14 ounces.
• 14 ounces of Canned Sprouted Mung Beans lack sufficient amounts of Potassium
• Both Canned Sprouted Mung Beans, Solids as well as Baked Potatoes Flesh no Salt lack sufficient amounts of Calcium and Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Baked Potatoes Flesh no Salt contain 7.8 times more Energy, 10.1 times more Carbohydrate, 2.4 times more Sugars, 1.9 times more Fiber and 1.4 times more Protein than Canned Sprouted Mung Beans, Solids.
• 14 ounces of Canned Sprouted Mung Beans provide inadequate amounts of Energy and Carbohydrate
• Both Canned Sprouted Mung Beans, Solids as well as Baked Potatoes Flesh no Salt provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.