Comparing Nutrients in 1 pound Stir-Fried Soybeans Sprouts VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried Soybeans Sprouts	34%	42%	24%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Stir-Fried Soybeans Sprouts	Baked Red Potatoes	Recommended Dietary Allowance
Energy	19.6% 567kcal	13.6% 395kcal	2900kcal per day for Men 19-50 years
Fat	33.2% 32.2g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	14% 4.47g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	134% 2.14g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	94% 16g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32.8% 42.6g	68.4% 89g	130g per day for Men 19-50 years
Sugars	NA	8.95% 6.5g	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	2.75% 2g	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	% 2.5g	g per day for Men 19-50 years
Sucrose	NA	% 2.04g	g per day for Men 19-50 years
Fiber	9.55% 3.63g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	106% 59.4g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried Soybeans Sprouts	Baked Red Potatoes	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	159% 1.9mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66.3% 0.86mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 5mg	45.2% 7.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	108% 5.4mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58.6% 0.76mg	74% 0.96mg	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	144% 576μg	30.6% 122μg	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	60.5% 54.4mg	63.5% 57mg	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	NA	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stir-Fried Soybeans Sprouts	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	37% 372mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	266% 2.4mg	87.7% 0.79mg	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	22.7% 1.8mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	104% 435mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	223% 5.14mg	34% 0.78mg	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	140% 980mg	46.7% 327mg	700mg per day for Men 19-50 years
Potassium	75.6% 2572mg	72.7% 2472mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	NA	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	86.6% 9.53mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	8.24% 305g	9.4% 348g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Stir-Fried Soybeans Sprouts vs Baked Red Potatoes:

• Stir-Fried Sprouted Soybeans have 5.8 times more Vitamin B1, 3.8 times more Vitamin B2, 3.5 times more Vitamin B5 and 4.7 times more Vitamin B9 than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.5 times more Vitamin B3 and 1.3 times more Vitamin B6 than Stir-Fried Sprouted Soybeans.
• Both Stir-Fried Sprouted Soybeans and Baked Whole Red Potatoes have similar amounts of Vitamin C per 1 lb.
• Both Stir-Fried Sprouted Soybeans as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Stir-Fried Soybeans Sprouts vs Baked Red Potatoes:

• Stir-Fried Sprouted Soybeans have 9.1 times more Calcium, 3 times more Copper, 3.4 times more Magnesium, 6.5 times more Manganese, 3 times more Phosphorus and 5.3 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.8 times more Iron than Stir-Fried Sprouted Soybeans.
• Both Stir-Fried Sprouted Soybeans and Baked Whole Red Potatoes have similar amounts of Potassium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Stir-Fried Sprouted Soybeans have 1.4 times more Energy, 47.3 times more Fat, 24.6 times more Saturated Fat, 31.5 times more Omega 3, 72.2 times more Omega 6 and 5.7 times more Protein than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.1 times more Carbohydrate and 2.3 times more Fiber than Stir-Fried Sprouted Soybeans.
• Both Stir-Fried Sprouted Soybeans as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.