Comparing Nutrients in 1 pound Canned Sprouted Mung Beans VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Canned Sprouted Mung Beans	38%	4%	58%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Canned Sprouted Mung Beans	Baked Potato Flesh	Recommended Dietary Allowance
Energy	1.88% 54.4kcal	14.5% 422kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	0.4% 0.068g	0.85% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.47% 9.7g	75% 98g	130g per day for Men 19-50 years
Sugars	4.38% 3.18g	10.6% 7.7g	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	9.55% 3.63g	18% 6.8g	38g per day for Men 19-50 years
Protein	11.3% 6.35g	16% 8.9g	56g per day for Men 19-50 years

Vitamins

	Canned Sprouted Mung Beans	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.3% 0.14mg	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.24% 1mg	39.5% 6.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	50.3% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.15mg	105% 1.37mg	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	11.3% 45.4μg	10.2% 41μg	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	1.5% 1.36mg	64.5% 58mg	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	1.2% 0.18mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	50.7% 60.8μg	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Sprouted Mung Beans	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	79% 0.71mg	108% 0.98mg	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	24.4% 1.95mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	14.4% 0.33mg	31.8% 0.73mg	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	20.7% 145mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	3.6% 122mg	52% 1774mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	12.7% 191mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	11.8% 436g	9.25% 342g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Sprouted Mung Beans VS Baked Potato Flesh per 1 lb

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

Lets compare vitamin content per 1 pound of Canned Sprouted Mung Beans vs Baked Potato Flesh:

• 1 pound of Canned Sprouted Mung Beans has 3.3 times more Vitamin B2 and 44.7 times more Vitamin K than Baked Potato Flesh.
• While 1 lb of Baked Potatoes Flesh no Salt contains 3.5 times more Vitamin B1, 6.3 times more Vitamin B3, 3.9 times more Vitamin B5, 9.4 times more Vitamin B6 and 42.7 times more Vitamin C than Canned Sprouted Mung Beans, Solids.
• Both Canned Sprouted Mung Beans and Baked Potato Flesh provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Canned Sprouted Mung Beans have insufficient amounts of Vitamin B3 and Vitamin C
• 1 pound of Baked Potato Flesh have insufficient amounts of Vitamin B2 and Vitamin K
• Both Canned Sprouted Mung Beans, Solids as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Canned Sprouted Mung Beans vs Baked Potato Flesh:

• 1 pound of Canned Sprouted Mung Beans has 1.2 times more Iron, 8.4 times more Sodium and 1.3 times more Water than Baked Potato Flesh.
• While 1 lb of Baked Potatoes Flesh no Salt contains 1.4 times more Copper, 2.8 times more Magnesium, 2.2 times more Manganese, 1.6 times more Phosphorus and 14.5 times more Potassium than Canned Sprouted Mung Beans, Solids.
• Both Canned Sprouted Mung Beans and Baked Potato Flesh contain similar levels of Zinc per one pound.
• 1 pound of Canned Sprouted Mung Beans lack sufficient amounts of Potassium
• Both Canned Sprouted Mung Beans, Solids as well as Baked Potatoes Flesh no Salt lack sufficient amounts of Calcium and Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Baked Potatoes Flesh no Salt contains 7.8 times more Energy, 10.1 times more Carbohydrate, 2.4 times more Sugars, 1.9 times more Fiber and 1.4 times more Protein than Canned Sprouted Mung Beans, Solids.
• 1 pound of Canned Sprouted Mung Beans provide inadequate amounts of Energy and Carbohydrate
• Both Canned Sprouted Mung Beans, Solids as well as Baked Potatoes Flesh no Salt provide inadequate amounts of Omega 3 and Omega 6 in one pound.