Comparing Nutrients in 1 pound Baked White Potatoes VS Boiled Sprouted Mung Beans

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Boiled Sprouted Mung Beans	32%	3%	65%

Macro Nutrients

	Baked White Potatoes	Boiled Sprouted Mung Beans	Recommended Dietary Allowance
Energy	14.4% 417kcal	3.3% 95kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	2.55% 0.041g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.6% 96g	14.6% 19g	130g per day for Men 19-50 years
Sugars	9.57% 6.94g	17.8% 13g	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	2.25% 1.63g	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	% 2.86g	NA	g per day for Men 19-50 years
Sucrose	% 1.8g	NA	g per day for Men 19-50 years
Fiber	25% 9.53g	9.55% 3.63g	38g per day for Men 19-50 years
Protein	17% 9.53g	16.4% 9.2g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Boiled Sprouted Mung Beans	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	35.6% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.3% 6.93mg	23% 3.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.7% 1.74mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.6% 0.96mg	19% 0.24mg	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	43% 172μg	33% 132μg	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	63.5% 57mg	57.5% 51.7mg	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	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	86% 103μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Boiled Sprouted Mung Beans	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	5.44% 54.4mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	61.5% 0.55mg	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	36.3% 2.9mg	37% 2.95mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	37.3% 0.86mg	27.6% 0.64mg	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	48.6% 340mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	72.6% 2468mg	13.5% 458mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	3.02% 45.4mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	19.4% 2.13mg	11mg per day for Men 19-50 years
Water	9.25% 342g	11.4% 424g	3700g per day for Men 19-50 years

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

• Baked Whole White Potatoes have 1.9 times more Vitamin B3, 1.6 times more Vitamin B5, 3.9 times more Vitamin B6 and 1.3 times more Vitamin B9 than Boiled and Drained Sprouted Mung Beans.
• While Boiled and Drained Sprouted Mung Beans contain 2.4 times more Vitamin B2 and 8.4 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Boiled and Drained Sprouted Mung Beans have similar amounts of Vitamin B1 and Vitamin C per 1 lb.
• Both Baked Whole White Potatoes as well as Boiled and Drained Sprouted Mung Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 1 lb.

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

• Baked Whole White Potatoes have 1.9 times more Magnesium, 1.4 times more Manganese, 2.7 times more Phosphorus and 5.4 times more Potassium than Boiled and Drained Sprouted Mung Beans.
• While Boiled and Drained Sprouted Mung Beans contain 1.3 times more Zinc than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Boiled and Drained Sprouted Mung Beans have similar amounts of Calcium, Copper, Iron, Selenium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Baked Whole White Potatoes have 4.4 times more Energy, 5 times more Carbohydrate and 2.6 times more Fiber than Boiled and Drained Sprouted Mung Beans.
• While Boiled and Drained Sprouted Mung Beans contain 1.9 times more Sugars than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Boiled and Drained Sprouted Mung Beans have similar amounts of Protein per 1 lb.
• Both Baked Whole White Potatoes as well as Boiled and Drained Sprouted Mung Beans have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.