Comparing Nutrients in 300 calories Stir-Fried Mung Beans Sprouts VS Frozen Roasted Potatoes with Salt

Weight per 300 calories

• Stir-Fried Mung Beans Sprouts: 600g
• Frozen Roasted Potatoes with Salt: 236g

Frozen Roasted Potatoes with Salt have 2.5 times more energy per unit of mass than Stir-Fried Sprouted Mung Beans, which is average in comparison to other foods. Stir-Fried Mung Beans Sprouts having low energy density.

Discover which food has more nutrients per 300 calories - Stir-Fried Mung Beans Sprouts or Frozen Roasted Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried Mung Beans Sprouts	28%	3%	69%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Stir-Fried Mung Beans Sprouts	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.26g	4.4% 4.28g	97g per day for Men 19-50 years
Saturated Fat	0.73% 0.23g	1.23% 0.39g	32g per day for Men 19-50 years
Omega 3	4.13% 0.066g	NA	1.6g per day for Men 19-50 years
Omega 6	2.05% 0.35g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49% 63.5g	47.5% 61.8g	130g per day for Men 19-50 years
Sugars	NA	2.25% 1.63g	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	30% 11.4g	16% 6.14g	38g per day for Men 19-50 years
Protein	46% 26g	9.36% 5.24g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried Mung Beans Sprouts	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	1.33% 12μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	70% 0.84mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	83% 1.08mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	67% 3.35mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60% 0.78mg	NA	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	105% 420μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	107% 96mg	4.46% 4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stir-Fried Mung Beans Sprouts	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	7.8% 78mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	170% 1.53mg	NA	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	143% 11.4mg	14.8% 1.2mg	8mg per day for Men 19-50 years
Magnesium	47% 198mg	NA	420mg per day for Men 19-50 years
Manganese	76% 1.75mg	NA	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	67.7% 474mg	NA	700mg per day for Men 19-50 years
Potassium	38.6% 1314mg	31.3% 1063mg	3400mg per day for Men 19-50 years
Selenium	6.55% 3.6μg	NA	55μg per day for Men 19-50 years
Sodium	3.6% 54mg	47% 704mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	NA	11mg per day for Men 19-50 years
Water	13.7% 506g	4.35% 161g	3700g per day for Men 19-50 years

Stir-Fried Mung Beans Sprouts VS Frozen Roasted Potatoes With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Stir-Fried Mung Beans Sprouts or Frozen Roasted Potatoes with Salt?

Lets compare vitamin content per 300 calories of Stir-Fried Mung Beans Sprouts vs Frozen Roasted Potatoes with Salt:

• 300 calories of Stir-Fried Mung Beans Sprouts have 23.9 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 300 calories of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 300 calories for Stir-Fried Mung Beans Sprouts vs Frozen Roasted Potatoes with Salt:

• 300 calories of Stir-Fried Mung Beans Sprouts have 2.2 times more Calcium, 9.7 times more Iron, 1.2 times more Potassium and 3.1 times more Water than Frozen Roasted Potatoes with Salt.
• While 300 kcal of Frozen Roasted Potatoes with Salt contain 13 times more Sodium than Stir-Fried Sprouted Mung Beans.
• 300 calories of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Stir-Fried Mung Beans Sprouts have 1.9 times more Fiber and 4.9 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Stir-Fried Mung Beans Sprouts and Frozen Roasted Potatoes with Salt offer comparable quantities of Energy and Carbohydrate per 300 calories.