Comparing Nutrients in 500 calories Baked Red Potatoes VS Stir-Fried Lentils Sprouts with Salt

Weight per 500 calories

• Baked Red Potatoes: 575g
• Stir-Fried Lentils Sprouts with Salt: 495g

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

Discover which food has more nutrients per 500 calories - Baked Red Potatoes or Stir-Fried Lentils Sprouts with Salt?

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Stir-Fried Lentils Sprouts with Salt	28%	3%	69%

Macro Nutrients

	Baked Red Potatoes	Stir-Fried Lentils Sprouts with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	2.3% 2.23g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	0.82% 0.26g	32g per day for Men 19-50 years
Omega 3	5.4% 0.086g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	1.66% 0.28g	4.83% 0.82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	86.6% 113g	81% 105g	130g per day for Men 19-50 years
Sugars	11.3% 8.2g	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	3.5% 2.53g	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	% 3.16g	NA	g per day for Men 19-50 years
Sucrose	% 2.6g	NA	g per day for Men 19-50 years
Fiber	27.2% 10.3g	NA	38g per day for Men 19-50 years
Protein	23.6% 13.2g	77.8% 43.6g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Stir-Fried Lentils Sprouts with Salt	Recommended Dietary Allowance
Vitamin A	0.64% 5.75μg	1.1% 9.9μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.5% 0.41mg	91% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	34.3% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.3% 9.17mg	37% 5.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.96mg	56.5% 2.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	94% 1.2mg	62.5% 0.81mg	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	38.8% 155μg	83% 332μg	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	80.5% 72.4mg	69.3% 62.4mg	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	3.07% 0.46mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.4% 16μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Stir-Fried Lentils Sprouts with Salt	Recommended Dietary Allowance
Calcium	5.17% 51.7mg	6.93% 69.3mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	185% 1.67mg	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	50.3% 4.02mg	192% 15.3mg	8mg per day for Men 19-50 years
Magnesium	38.3% 161mg	41.3% 173mg	420mg per day for Men 19-50 years
Manganese	43.2% 0.99mg	108% 2.5mg	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	59% 414mg	108% 757mg	700mg per day for Men 19-50 years
Potassium	92% 3132mg	41.4% 1406mg	3400mg per day for Men 19-50 years
Selenium	NA	5.4% 2.97μg	55μg per day for Men 19-50 years
Sodium	4.6% 69mg	81% 1218mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	72% 7.92mg	11mg per day for Men 19-50 years
Water	12% 441g	9.2% 340g	3700g per day for Men 19-50 years

Baked Red Potatoes VS Stir-Fried Lentils Sprouts With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Baked Red Potatoes or Stir-Fried Lentils Sprouts with Salt?

Lets compare vitamin content per 500 calories of Baked Red Potatoes vs Stir-Fried Lentils Sprouts with Salt:

• 500 calories of Baked Red Potatoes have 1.5 times more Vitamin B3 and 1.5 times more Vitamin B6 than Stir-Fried Lentils Sprouts with Salt.
• While 500 kcal of Stir-Fried Sprouted Lentils with Salt contain 2.6 times more Vitamin B1, 1.6 times more Vitamin B2, 1.4 times more Vitamin B5 and 2.1 times more Vitamin B9 than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Stir-Fried Lentils Sprouts with Salt provide similar amounts of Vitamin C per 500 calories.
• Both Baked Whole Red Potatoes as well as Stir-Fried Sprouted Lentils with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Baked Red Potatoes vs Stir-Fried Lentils Sprouts with Salt:

• 500 calories of Baked Red Potatoes have 2.2 times more Potassium and 1.3 times more Water than Stir-Fried Lentils Sprouts with Salt.
• While 500 kcal of Stir-Fried Sprouted Lentils with Salt contain 1.7 times more Copper, 3.8 times more Iron, 2.5 times more Manganese, 1.8 times more Phosphorus, 17.7 times more Sodium and 3.4 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Stir-Fried Lentils Sprouts with Salt contain similar levels of Magnesium per 500 calories.
• Both Baked Whole Red Potatoes as well as Stir-Fried Sprouted Lentils with Salt lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Stir-Fried Sprouted Lentils with Salt contain 2 times more Omega 3 and 3.3 times more Protein than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Stir-Fried Lentils Sprouts with Salt offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Baked Red Potatoes provide inadequate amounts of Omega 3
• Both Baked Whole Red Potatoes as well as Stir-Fried Sprouted Lentils with Salt provide inadequate amounts of Omega 6 in 500 calories.