Comparing Nutrients in 5 ounces Baked Potato Flesh VS Sprouted Mung Beans

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Sprouted Mung Beans	32%	4%	64%

Macro Nutrients

	Baked Potato Flesh	Sprouted Mung Beans	Recommended Dietary Allowance
Energy	4.55% 132kcal	1.47% 42.5kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.26% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	0.2% 0.065g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	0.35% 0.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.5% 30.5g	6.48% 8.4g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	8.07% 5.85g	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	5.6% 2.13g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	4.96% 2.78g	7.7% 4.3g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Sprouted Mung Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.4% 0.15mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	13.5% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 1.98mg	6.64% 1.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.7% 0.79mg	10.8% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	9.6% 0.12mg	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	3.2% 12.8μg	21.6% 86.5μg	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	20% 18mg	20.8% 18.7mg	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	0.38% 0.057mg	0.94% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	39% 46.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Sprouted Mung Beans	Recommended Dietary Allowance
Calcium	0.71% 7.1mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	34% 0.3mg	26% 0.23mg	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	6.2% 0.5mg	16% 1.3mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	9.92% 0.23mg	11.6% 0.27mg	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	10% 71mg	11% 76.5mg	700mg per day for Men 19-50 years
Potassium	16.3% 554mg	6.2% 211mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	5.3% 0.58mg	11mg per day for Men 19-50 years
Water	2.9% 107g	3.46% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Sprouted Mung Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Baked Potato Flesh versus 5 oz of Sprouted Mung Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Baked Potato Flesh vs Sprouted Mung Beans:

• 5 ounces of Baked Potato Flesh have 1.3 times more Vitamin B1, 1.9 times more Vitamin B3, 1.5 times more Vitamin B5 and 3.4 times more Vitamin B6 than Sprouted Mung Beans.
• While 5 oz of Raw Sprouted Mung Beans contain 5.9 times more Vitamin B2, 6.8 times more Vitamin B9 and 110 times more Vitamin K than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Sprouted Mung Beans provide similar amounts of Vitamin C per five ounces.
• 5 ounces of Baked Potato Flesh have insufficient amounts of Vitamin B2 and Vitamin K
• Both Baked Potatoes Flesh no Salt as well as Raw Sprouted Mung Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Baked Potato Flesh vs Sprouted Mung Beans:

• 5 ounces of Baked Potato Flesh have 1.3 times more Copper and 2.6 times more Potassium than Sprouted Mung Beans.
• While 5 oz of Raw Sprouted Mung Beans contain 2.6 times more Iron and 1.4 times more Zinc than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Sprouted Mung Beans contain similar levels of Magnesium, Manganese, Phosphorus and Water per five ounces.
• Both Baked Potatoes Flesh no Salt as well as Raw Sprouted Mung Beans lack sufficient amounts of Calcium and Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Baked Potato Flesh have 3.1 times more Energy and 3.6 times more Carbohydrate than Sprouted Mung Beans.
• While 5 oz of Raw Sprouted Mung Beans contain 2.4 times more Sugars and 1.6 times more Protein than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Sprouted Mung Beans offer comparable quantities of Fiber per five ounces.
• 5 ounces of Sprouted Mung Beans provide inadequate amounts of Energy
• Both Baked Potatoes Flesh no Salt as well as Raw Sprouted Mung Beans provide inadequate amounts of Omega 3 and Omega 6 in five ounces.