Comparing Nutrients in 1 kilogram 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	32% 930kcal	15% 430kcal	2900kcal per day for Men 19-50 years
Fat	1.34% 1.3g	26% 25.3g	97g per day for Men 19-50 years
Saturated Fat	1.06% 0.34g	24% 7.67g	32g per day for Men 19-50 years
Omega 3	8.13% 0.13g	451% 7.2g	1.6g per day for Men 19-50 years
Omega 6	2.53% 0.43g	24% 4.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	163% 212g	27.7% 36g	130g per day for Men 19-50 years
Sugars	16.3% 12g	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	4.7% 3.4g	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	% 4.4g	NA	g per day for Men 19-50 years
Sucrose	% 4g	NA	g per day for Men 19-50 years
Fiber	58% 22g	NA	38g per day for Men 19-50 years
Protein	44.6% 25g	68% 38g	56g per day for Men 19-50 years

Vitamins

	Baked Potatoes	Sprouted Radish Seeds	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.3% 0.64mg	85% 1.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	79.2% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	88% 14mg	178% 28.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	75.2% 3.76mg	147% 7.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	239% 3.1mg	219% 2.85mg	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	70% 280μg	238% 950μg	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	107% 96mg	321% 289mg	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	2.67% 0.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.7% 20μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potatoes	Sprouted Radish Seeds	Recommended Dietary Allowance
Calcium	15% 150mg	51% 510mg	1000mg per day for Men 19-50 years
Copper	131% 1.18mg	133% 1.2mg	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	135% 11mg	108% 8.6mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	105% 440mg	420mg per day for Men 19-50 years
Manganese	95% 2.2mg	113% 2.6mg	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	100% 700mg	161% 1130mg	700mg per day for Men 19-50 years
Potassium	157% 5350mg	25.3% 860mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	51% 5.6mg	11mg per day for Men 19-50 years
Water	20.2% 749g	24.3% 901g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kg.
• Both Whole Baked Potatoes as well as Raw Sprouted Radish Seeds have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram 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 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• 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 1 kg.