Comparing Nutrients in 14 ounces Baked Potatoes VS Sprouted Radish Seeds

Macros Ratio

	Protein	Fat	Carbs
Baked Potatoes	10%	1%	89%
Sprouted Radish Seeds	29%	43%	28%

Macro Nutrients

	Baked Potatoes	Sprouted Radish Seeds	Recommended Dietary Allowance
Energy	12.7% 369kcal	5.9% 171kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	10.4% 10g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.13g	9.5% 3.04g	32g per day for Men 19-50 years
Omega 3	3.22% 0.052g	179% 2.87g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	9.57% 1.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64.6% 84g	11% 14.3g	130g per day for Men 19-50 years
Sugars	6.46% 4.7g	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	1.86% 1.35g	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	% 1.75g	NA	g per day for Men 19-50 years
Sucrose	% 1.6g	NA	g per day for Men 19-50 years
Fiber	23% 8.73g	NA	38g per day for Men 19-50 years
Protein	17.7% 9.92g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Baked Potatoes	Sprouted Radish Seeds	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	8.8% 79.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	33.7% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.6mg	70.8% 11.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	58% 2.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.23mg	87% 1.13mg	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	27.8% 111μg	94% 377μg	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	42.3% 38mg	127% 115mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.94μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potatoes	Sprouted Radish Seeds	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	20.2% 202mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	53% 0.48mg	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	53.6% 4.3mg	42.7% 3.4mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	41.6% 175mg	420mg per day for Men 19-50 years
Manganese	37.8% 0.87mg	45% 1.03mg	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	39.7% 278mg	64% 448mg	700mg per day for Men 19-50 years
Potassium	62.5% 2123mg	10% 341mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	8.03% 297g	9.66% 357g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Baked Potatoes vs Sprouted Radish Seeds:

• Raw Sprouted Radish Seeds contain 20 times more Vitamin A, 1.6 times more Vitamin B1, 2.1 times more Vitamin B2, 2 times more Vitamin B3, 1.9 times more Vitamin B5, 3.4 times more Vitamin B9 and 3 times more Vitamin C than Whole Baked Potatoes.
• Both Whole Baked Potatoes and Raw Sprouted Radish Seeds have similar amounts of Vitamin B6 per 14 oz.
• Both Whole Baked Potatoes as well as Raw Sprouted Radish Seeds have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Baked Potatoes vs Sprouted Radish Seeds:

• Whole Baked Potatoes have 1.3 times more Iron and 6.2 times more Potassium than Raw Sprouted Radish Seeds.
• While Raw Sprouted Radish Seeds contain 3.4 times more Calcium, 1.6 times more Magnesium, 1.6 times more Phosphorus, 1.5 times more Selenium and 1.6 times more Zinc than Whole Baked Potatoes.
• Both Whole Baked Potatoes and Raw Sprouted Radish Seeds have similar amounts of Copper, Manganese and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Whole Baked Potatoes have 2.2 times more Energy and 5.9 times more Carbohydrate than Raw Sprouted Radish Seeds.
• While Raw Sprouted Radish Seeds contain 19.5 times more Fat, 22.6 times more Saturated Fat, 55.5 times more Omega 3, 9.5 times more Omega 6 and 1.5 times more Protein than Whole Baked Potatoes.
• Both Whole Baked Potatoes as well as Raw Sprouted Radish Seeds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.