Comparing Nutrients in 300 calories Baked White Potatoes VS Steamed Soybeans Sprouts

Weight per 300 calories

• Baked White Potatoes: 326g
• Steamed Soybeans Sprouts: 370g

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

Which food has more nutrients per 300 calories - Baked White Potatoes or Steamed Soybeans Sprouts?

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Steamed Soybeans Sprouts	34%	40%	26%

Macro Nutrients

	Baked White Potatoes	Steamed Soybeans Sprouts	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.49g	17% 16.5g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	7.14% 2.3g	32g per day for Men 19-50 years
Omega 3	3.06% 0.049g	68.5% 1.1g	1.6g per day for Men 19-50 years
Omega 6	0.94% 0.16g	48.3% 8.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53% 68.7g	18.6% 24g	130g per day for Men 19-50 years
Sugars	6.9% 5g	2.66% 1.93g	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	1.6% 1.17g	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	% 2.05g	NA	g per day for Men 19-50 years
Sucrose	% 1.3g	NA	g per day for Men 19-50 years
Fiber	18% 6.85g	7.8% 2.96g	38g per day for Men 19-50 years
Protein	12.2% 6.85g	56% 31.4g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Steamed Soybeans Sprouts	Recommended Dietary Allowance
Vitamin A	0.36% 3.26μg	0.82% 7.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	63.3% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.8% 0.14mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 5mg	25.3% 4.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	55% 2.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	30% 0.39mg	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	31% 124μg	74% 296μg	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	45.7% 41mg	34% 30.7mg	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	0.87% 0.13mg	5.2% 0.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.34% 8.8μg	218% 261μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Steamed Soybeans Sprouts	Recommended Dietary Allowance
Calcium	3.26% 32.6mg	22% 219mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	136% 1.22mg	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	26% 2.1mg	60.6% 4.85mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	53% 222mg	420mg per day for Men 19-50 years
Manganese	26.8% 0.62mg	114% 2.63mg	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	35% 245mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	52% 1774mg	38.7% 1315mg	3400mg per day for Men 19-50 years
Selenium	2.96% 1.63μg	4.04% 2.22μg	55μg per day for Men 19-50 years
Sodium	1.52% 23mg	2.47% 37mg	1500mg per day for Men 19-50 years
Zinc	10.4% 1.14mg	35% 3.85mg	11mg per day for Men 19-50 years
Water	6.65% 246g	7.95% 294g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Baked White Potatoes vs Steamed Soybeans Sprouts:

• Baked Whole White Potatoes have 1.2 times more Vitamin B3, 1.8 times more Vitamin B6 and 1.3 times more Vitamin C than Steamed Sprouted Soybeans.
• While Steamed Sprouted Soybeans contain 4.9 times more Vitamin B1, 1.4 times more Vitamin B2, 2.2 times more Vitamin B5, 2.4 times more Vitamin B9, 6 times more Vitamin E and 29.7 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Steamed Sprouted Soybeans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Baked White Potatoes vs Steamed Soybeans Sprouts:

• Baked Whole White Potatoes have 1.3 times more Potassium than Steamed Sprouted Soybeans.
• While Steamed Sprouted Soybeans contain 6.7 times more Calcium, 3 times more Copper, 2.3 times more Iron, 2.5 times more Magnesium, 4.3 times more Manganese, 2 times more Phosphorus, 1.4 times more Selenium and 3.4 times more Zinc than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Steamed Sprouted Soybeans have similar amounts of Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Baked Whole White Potatoes have 2.8 times more Carbohydrate, 2.6 times more Sugars and 2.3 times more Fiber than Steamed Sprouted Soybeans.
• While Steamed Sprouted Soybeans contain 33.7 times more Fat, 17.5 times more Saturated Fat, 22.4 times more Omega 3, 51.4 times more Omega 6 and 4.6 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Steamed Sprouted Soybeans have similar amounts of Energy per 300 kcal.
• Both Baked Whole White Potatoes as well as Steamed Sprouted Soybeans have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.