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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

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

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

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

Comparison of macro-nutrients per 1 pound:

• 1 pound of Baked Potato Flesh has 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.
• 1 pound of Canned Sprouted Mung Beans provide inadequate amounts of Energy and Carbohydrate
• Both Baked Potatoes Flesh no Salt as well as Canned Sprouted Mung Beans, Solids provide inadequate amounts of Omega 3 and Omega 6 in one pound.