Comparing Nutrients in 14 ounces Stir-Fried Soybeans Sprouts VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried Soybeans Sprouts	34%	42%	24%
Potato Skin	17%	1%	82%

Macro Nutrients

	Stir-Fried Soybeans Sprouts	Potato Skin	Recommended Dietary Allowance
Energy	17% 496kcal	7.94% 230kcal	2900kcal per day for Men 19-50 years
Fat	29% 28g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	12.2% 3.9g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	117% 1.87g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	82.6% 14g	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	28.7% 37.3g	38% 49.4g	130g per day for Men 19-50 years
Sugars	NA	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	8.36% 3.18g	26% 9.92g	38g per day for Men 19-50 years
Protein	93% 52g	18.2% 10.2g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried Soybeans Sprouts	Potato Skin	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	139% 1.67mg	6.95% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	58% 0.75mg	11.6% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.3% 4.37mg	25.6% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	94% 4.72mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.3% 0.67mg	73% 0.95mg	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	126% 504μg	17% 67.5μg	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	53% 47.6mg	50.3% 45.2mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stir-Fried Soybeans Sprouts	Potato Skin	Recommended Dietary Allowance
Calcium	32.5% 325mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	232% 2.1mg	187% 1.68mg	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	20% 1.6mg	161% 13mg	8mg per day for Men 19-50 years
Magnesium	91% 381mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	104% 2.4mg	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	122% 857mg	21.5% 151mg	700mg per day for Men 19-50 years
Potassium	66% 2250mg	48.2% 1639mg	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	3.7% 55.6mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	75.8% 8.33mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	7.2% 267g	8.93% 331g	3700g per day for Men 19-50 years

Nutrient Comparison: Stir-Fried Soybeans Sprouts VS Potato Skin per 14 oz

Compare the macro and micronutrient content in 14 oz of Stir-Fried Soybeans Sprouts versus 14 oz of Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Stir-Fried Soybeans Sprouts vs Potato Skin:

• 14 ounces of Stir-Fried Soybeans Sprouts have 20 times more Vitamin B1, 5 times more Vitamin B2, 3.9 times more Vitamin B5 and 7.5 times more Vitamin B9 than Potato Skin.
• While 14 oz of Raw Potato Skin contain 1.4 times more Vitamin B6 than Stir-Fried Sprouted Soybeans.
• Both Stir-Fried Soybeans Sprouts and Potato Skin provide similar amounts of Vitamin B3 and Vitamin C per 14 ounces.
• 14 ounces of Potato Skin have insufficient amounts of Vitamin B1
• Both Stir-Fried Sprouted Soybeans as well as Raw Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Stir-Fried Soybeans Sprouts vs Potato Skin:

• 14 ounces of Stir-Fried Soybeans Sprouts have 2.7 times more Calcium, 1.2 times more Copper, 4.2 times more Magnesium, 1.9 times more Manganese, 5.7 times more Phosphorus, 1.4 times more Potassium and 6 times more Zinc than Potato Skin.
• While 14 oz of Raw Potato Skin contain 8.1 times more Iron than Stir-Fried Sprouted Soybeans.
• Both Stir-Fried Sprouted Soybeans as well as Raw Potato Skin lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Stir-Fried Soybeans Sprouts have 2.2 times more Energy, 71 times more Fat, 37.9 times more Saturated Fat, 47.2 times more Omega 3, 110.5 times more Omega 6 and 5.1 times more Protein than Potato Skin.
• While 14 oz of Raw Potato Skin contain 1.3 times more Carbohydrate and 3.1 times more Fiber than Stir-Fried Sprouted Soybeans.
• 14 ounces of Potato Skin provide inadequate amounts of Omega 3 and Omega 6