Comparing Nutrients in 300 calories Potato Skin VS Stir-Fried Mung Beans Sprouts

Weight per 300 calories

• Potato Skin: 517g
• Stir-Fried Mung Beans Sprouts: 600g

Both foods have similar energy densities which is low in comparison to other foods.

Discover which food has more nutrients per 300 calories - Potato Skin or Stir-Fried Mung Beans Sprouts?

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Stir-Fried Mung Beans Sprouts	28%	3%	69%

Macro Nutrients

	Potato Skin	Stir-Fried Mung Beans Sprouts	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	1.3% 1.26g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.13g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	3.23% 0.052g	4.13% 0.066g	1.6g per day for Men 19-50 years
Omega 6	0.97% 0.17g	2.05% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.5% 64.3g	49% 63.5g	130g per day for Men 19-50 years
Sugars	NA	NA	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	34% 13g	30% 11.4g	38g per day for Men 19-50 years
Protein	23.7% 13.3g	46% 26g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Stir-Fried Mung Beans Sprouts	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.33% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.05% 0.11mg	70% 0.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	83% 1.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.4% 5.34mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.2% 1.56mg	67% 3.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.24mg	60% 0.78mg	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	22% 88μg	105% 420μg	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	65.5% 59mg	107% 96mg	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	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

	Potato Skin	Stir-Fried Mung Beans Sprouts	Recommended Dietary Allowance
Calcium	15.5% 155mg	7.8% 78mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	170% 1.53mg	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	209% 16.8mg	143% 11.4mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	47% 198mg	420mg per day for Men 19-50 years
Manganese	135% 3.1mg	76% 1.75mg	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	28% 197mg	67.7% 474mg	700mg per day for Men 19-50 years
Potassium	63% 2136mg	38.6% 1314mg	3400mg per day for Men 19-50 years
Selenium	2.82% 1.55μg	6.55% 3.6μg	55μg per day for Men 19-50 years
Sodium	3.45% 51.7mg	3.6% 54mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	11.6% 431g	13.7% 506g	3700g per day for Men 19-50 years

Potato Skin VS Stir-Fried Mung Beans Sprouts Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Potato Skin or Stir-Fried Mung Beans Sprouts?

Lets compare vitamin content per 300 calories of Potato Skin vs Stir-Fried Mung Beans Sprouts:

• 300 calories of Potato Skin have 1.6 times more Vitamin B6 than Stir-Fried Mung Beans Sprouts.
• While 300 kcal of Stir-Fried Sprouted Mung Beans contain 7.7 times more Vitamin B1, 5.5 times more Vitamin B2, 1.3 times more Vitamin B3, 2.1 times more Vitamin B5, 4.8 times more Vitamin B9 and 1.6 times more Vitamin C than Raw Potato Skin.
• Both Raw Potato Skin as well as Stir-Fried Sprouted Mung Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Potato Skin vs Stir-Fried Mung Beans Sprouts:

• 300 calories of Potato Skin have 2 times more Calcium, 1.4 times more Copper, 1.5 times more Iron, 1.8 times more Manganese and 1.6 times more Potassium than Stir-Fried Mung Beans Sprouts.
• While 300 kcal of Stir-Fried Sprouted Mung Beans contain 1.7 times more Magnesium, 2.4 times more Phosphorus, 2.3 times more Selenium and 3 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Stir-Fried Mung Beans Sprouts contain similar levels of Water per 300 calories.
• 300 calories of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Stir-Fried Sprouted Mung Beans contain 1.9 times more Protein than Raw Potato Skin.
• Both Potato Skin and Stir-Fried Mung Beans Sprouts offer comparable quantities of Energy, Carbohydrate and Fiber per 300 calories.
• Both Raw Potato Skin as well as Stir-Fried Sprouted Mung Beans provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.