Comparing Nutrients in 1 kilogram Baked White Potatoes VS Sprouted Mung Beans

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Sprouted Mung Beans	32%	4%	64%

Macro Nutrients

	Baked White Potatoes	Sprouted Mung Beans	Recommended Dietary Allowance
Energy	31.7% 920kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	1.44% 0.46g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	2.47% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 211g	45.7% 59.4g	130g per day for Men 19-50 years
Sugars	21% 15.3g	57% 41.3g	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	4.97% 3.6g	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	% 6.3g	NA	g per day for Men 19-50 years
Sucrose	% 4g	NA	g per day for Men 19-50 years
Fiber	55.3% 21g	47.4% 18g	38g per day for Men 19-50 years
Protein	37.5% 21g	54.3% 30.4g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Sprouted Mung Beans	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	70% 0.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	95% 1.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.3mg	47% 7.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.6% 3.83mg	76% 3.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	67.7% 0.88mg	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	95% 380μg	153% 610μg	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	140% 126mg	147% 132mg	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	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	275% 330μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Sprouted Mung Beans	Recommended Dietary Allowance
Calcium	10% 100mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	182% 1.64mg	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	80% 6.4mg	114% 9.1mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	81.7% 1.88mg	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	107% 750mg	77% 540mg	700mg per day for Men 19-50 years
Potassium	160% 5440mg	44% 1490mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	20.4% 754g	24.4% 904g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Baked White Potatoes vs Sprouted Mung Beans:

• Baked Whole White Potatoes have 2 times more Vitamin B3 and 2.4 times more Vitamin B6 than Raw Sprouted Mung Beans.
• While Raw Sprouted Mung Beans contain 1.8 times more Vitamin B1, 2.9 times more Vitamin B2, 1.6 times more Vitamin B9 and 12.2 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Sprouted Mung Beans have similar amounts of Vitamin B5 and Vitamin C per 1 kg.
• Both Baked Whole White Potatoes as well as Raw Sprouted Mung Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 1 kg.

Comparing minerals per 1 kilogram for Baked White Potatoes vs Sprouted Mung Beans:

• Baked Whole White Potatoes have 1.3 times more Magnesium, 1.4 times more Phosphorus and 3.7 times more Potassium than Raw Sprouted Mung Beans.
• While Raw Sprouted Mung Beans contain 1.3 times more Calcium, 1.3 times more Copper and 1.4 times more Iron than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Sprouted Mung Beans have similar amounts of Manganese, Selenium, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Baked Whole White Potatoes have 3.1 times more Energy and 3.5 times more Carbohydrate than Raw Sprouted Mung Beans.
• While Raw Sprouted Mung Beans contain 2.7 times more Sugars and 1.4 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Sprouted Mung Beans have similar amounts of Omega 3 and Fiber per 1 kg.
• Both Baked Whole White Potatoes as well as Raw Sprouted Mung Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.