Comparing Nutrients in 14 ounces Sprouted Soybeans VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Sprouted Soybeans	35%	40%	25%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Sprouted Soybeans	Baked Red Potatoes	Recommended Dietary Allowance
Energy	16.7% 484kcal	12% 345kcal	2900kcal per day for Men 19-50 years
Fat	27.4% 26.6g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	11.5% 3.7g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	110% 1.77g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	78% 13.2g	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	29.2% 38g	60% 77.8g	130g per day for Men 19-50 years
Sugars	NA	7.83% 5.68g	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	2.4% 1.75g	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	% 2.2g	g per day for Men 19-50 years
Sucrose	NA	% 1.8g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	19% 7.14g	38g per day for Men 19-50 years
Protein	93% 52g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Sprouted Soybeans	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	112% 1.35mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36% 0.47mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.5% 4.56mg	39.6% 6.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73.7% 3.7mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.7% 0.7mg	64.7% 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	171% 683μg	26.8% 107μg	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	67.5% 60.7mg	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	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sprouted Soybeans	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	26.6% 266mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	188% 1.7mg	76.7% 0.69mg	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	104% 8.33mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	68% 286mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	121% 2.8mg	30% 0.69mg	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	93% 651mg	41% 286mg	700mg per day for Men 19-50 years
Potassium	56.5% 1921mg	63.6% 2163mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	NA	55μg per day for Men 19-50 years
Sodium	3.7% 55.6mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	42.2% 4.64mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	7.4% 274g	8.22% 304g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Sprouted Soybeans vs Baked Red Potatoes:

• Raw Sprouted Soybeans have 4.7 times more Vitamin B1, 2.4 times more Vitamin B2, 2.7 times more Vitamin B5, 6.4 times more Vitamin B9 and 1.2 times more Vitamin C than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.4 times more Vitamin B3 than Raw Sprouted Soybeans.
• Both Raw Sprouted Soybeans and Baked Whole Red Potatoes have similar amounts of Vitamin B6 per 14 oz.
• Both Raw Sprouted Soybeans as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Sprouted Soybeans vs Baked Red Potatoes:

• Raw Sprouted Soybeans have 7.4 times more Calcium, 2.5 times more Copper, 3 times more Iron, 2.6 times more Magnesium, 4.1 times more Manganese, 2.3 times more Phosphorus and 2.9 times more Zinc than Baked Whole Red Potatoes.
• Both Raw Sprouted Soybeans and Baked Whole Red Potatoes have similar amounts of Potassium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Sprouted Soybeans have 1.4 times more Energy, 44.7 times more Fat, 23.2 times more Saturated Fat, 29.7 times more Omega 3, 68.1 times more Omega 6 and 5.7 times more Protein than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2 times more Carbohydrate and 1.6 times more Fiber than Raw Sprouted Soybeans.
• Both Raw Sprouted Soybeans as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.