Comparing Nutrients in 14 ounces Sprouted Radish Seeds VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Sprouted Radish Seeds	29%	43%	28%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Sprouted Radish Seeds	Baked White Potatoes	Recommended Dietary Allowance
Energy	5.9% 171kcal	12.6% 365kcal	2900kcal per day for Men 19-50 years
Fat	10.4% 10g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	9.5% 3.04g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	179% 2.87g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	9.57% 1.63g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.3g	64.4% 83.7g	130g per day for Men 19-50 years
Sugars	NA	8.38% 6.07g	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	1.97% 1.43g	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	% 2.5g	g per day for Men 19-50 years
Sucrose	NA	% 1.6g	g per day for Men 19-50 years
Fiber	NA	22% 8.33g	38g per day for Men 19-50 years
Protein	27% 15g	15% 8.33g	56g per day for Men 19-50 years

Vitamins

	Sprouted Radish Seeds	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	8.8% 79.4μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.7% 0.4mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70.8% 11.3mg	38% 6.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58% 2.9mg	30.4% 1.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87% 1.13mg	64.4% 0.84mg	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	94% 377μg	37.7% 151μg	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	127% 115mg	55.6% 50mg	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	NA	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sprouted Radish Seeds	Baked White Potatoes	Recommended Dietary Allowance
Calcium	20.2% 202mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	53% 0.48mg	56% 0.5mg	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	42.7% 3.4mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	41.6% 175mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	45% 1.03mg	32.6% 0.75mg	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	64% 448mg	42.5% 298mg	700mg per day for Men 19-50 years
Potassium	10% 341mg	63.5% 2159mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	9.66% 357g	8.1% 299g	3700g per day for Men 19-50 years

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

• Raw Sprouted Radish Seeds have 20 times more Vitamin A, 2.1 times more Vitamin B1, 2.4 times more Vitamin B2, 1.9 times more Vitamin B3, 1.9 times more Vitamin B5, 1.4 times more Vitamin B6, 2.5 times more Vitamin B9 and 2.3 times more Vitamin C than Baked Whole White Potatoes.
• Both Raw Sprouted Radish Seeds as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Raw Sprouted Radish Seeds have 5.1 times more Calcium, 1.3 times more Iron, 1.6 times more Magnesium, 1.4 times more Manganese, 1.5 times more Phosphorus and 1.6 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 6.3 times more Potassium than Raw Sprouted Radish Seeds.
• Both Raw Sprouted Radish Seeds and Baked Whole White Potatoes have similar amounts of Copper, Selenium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Sprouted Radish Seeds have 16.9 times more Fat, 19.2 times more Saturated Fat, 48.1 times more Omega 3, 8.4 times more Omega 6 and 1.8 times more Protein than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.1 times more Energy and 5.9 times more Carbohydrate than Raw Sprouted Radish Seeds.
• Both Raw Sprouted Radish Seeds as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.