Comparing Nutrients in 1 kilogram Baked Potato Flesh VS Boiled Sprouted Mung Beans

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Boiled Sprouted Mung Beans	32%	3%	65%

Macro Nutrients

	Baked Potato Flesh	Boiled Sprouted Mung Beans	Recommended Dietary Allowance
Energy	32% 930kcal	7.24% 210kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	1.35% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	32.2% 42g	130g per day for Men 19-50 years
Sugars	23.4% 17g	39% 28.4g	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	39.5% 15g	21% 8g	38g per day for Men 19-50 years
Protein	35% 19.6g	36.3% 20.3g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Boiled Sprouted Mung Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.5% 1.05mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	78.5% 1.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	51% 8.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	111% 5.55mg	48.6% 2.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	232% 3mg	41.5% 0.54mg	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	22.5% 90μg	72.5% 290μg	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	142% 128mg	127% 114mg	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	4.67% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	189% 227μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Boiled Sprouted Mung Beans	Recommended Dietary Allowance
Calcium	5% 50mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	239% 2.15mg	136% 1.22mg	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	43.8% 3.5mg	81.3% 6.5mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	70% 1.6mg	61% 1.4mg	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	71.4% 500mg	40% 280mg	700mg per day for Men 19-50 years
Potassium	115% 3910mg	29.7% 1010mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	20.4% 754g	25.2% 934g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Boiled Sprouted Mung Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Baked Potato Flesh versus 1 kg of Boiled Sprouted Mung Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Baked Potato Flesh vs Boiled Sprouted Mung Beans:

• 1 kilogram of Baked Potato Flesh has 2.1 times more Vitamin B1, 1.7 times more Vitamin B3, 2.3 times more Vitamin B5 and 5.6 times more Vitamin B6 than Boiled Sprouted Mung Beans.
• While 1 kg of Boiled and Drained Sprouted Mung Beans contains 4.9 times more Vitamin B2, 3.2 times more Vitamin B9 and 75.7 times more Vitamin K than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Boiled Sprouted Mung Beans provide similar amounts of Vitamin C per one kilogram.
• 1 kilogram of Baked Potato Flesh have insufficient amounts of Vitamin B2 and Vitamin K
• Both Baked Potatoes Flesh no Salt as well as Boiled and Drained Sprouted Mung Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Baked Potato Flesh vs Boiled Sprouted Mung Beans:

• 1 kilogram of Baked Potato Flesh has 1.8 times more Copper, 1.8 times more Magnesium, 1.8 times more Phosphorus and 3.9 times more Potassium than Boiled Sprouted Mung Beans.
• While 1 kg of Boiled and Drained Sprouted Mung Beans contains 1.9 times more Iron and 1.6 times more Zinc than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Boiled Sprouted Mung Beans contain similar levels of Manganese and Water per one kilogram.
• Both Baked Potatoes Flesh no Salt as well as Boiled and Drained Sprouted Mung Beans lack sufficient amounts of Calcium and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Baked Potato Flesh has 4.4 times more Energy, 5.1 times more Carbohydrate and 1.9 times more Fiber than Boiled Sprouted Mung Beans.
• While 1 kg of Boiled and Drained Sprouted Mung Beans contains 1.7 times more Sugars than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Boiled Sprouted Mung Beans offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Boiled Sprouted Mung Beans provide inadequate amounts of Energy
• Both Baked Potatoes Flesh no Salt as well as Boiled and Drained Sprouted Mung Beans provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.