Comparing Nutrients in 5 ounces Baked Potato Flesh VS Sprouted Soybeans

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Sprouted Soybeans	35%	40%	25%

Macro Nutrients

	Baked Potato Flesh	Sprouted Soybeans	Recommended Dietary Allowance
Energy	4.55% 132kcal	5.96% 173kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	9.8% 9.5g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	4.1% 1.3g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	28% 4.73g	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	10.4% 13.6g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	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	5.6% 2.13g	4.1% 1.56g	38g per day for Men 19-50 years
Protein	4.96% 2.78g	33% 18.6g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Sprouted Soybeans	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	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 1.98mg	10% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.7% 0.79mg	26.3% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	19% 0.25mg	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	61% 244μg	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	24% 21.7mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Sprouted Soybeans	Recommended Dietary Allowance
Calcium	0.71% 7.1mg	9.5% 95mg	1000mg per day for Men 19-50 years
Copper	34% 0.3mg	67.3% 0.61mg	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	37.2% 2.98mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	24.3% 102mg	420mg per day for Men 19-50 years
Manganese	9.92% 0.23mg	43.3% 1mg	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	33.2% 232mg	700mg per day for Men 19-50 years
Potassium	16.3% 554mg	20% 686mg	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	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	15% 1.66mg	11mg per day for Men 19-50 years
Water	2.9% 107g	2.65% 98g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Sprouted Soybeans per 5 oz

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

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

• 5 ounces of Baked Potato Flesh have 1.2 times more Vitamin B3 and 1.7 times more Vitamin B6 than Sprouted Soybeans.
• While 5 oz of Raw Sprouted Soybeans contain 3.2 times more Vitamin B1, 5.6 times more Vitamin B2, 1.7 times more Vitamin B5 and 19.1 times more Vitamin B9 than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Sprouted Soybeans provide similar amounts of Vitamin C per five ounces.
• 5 ounces of Baked Potato Flesh have insufficient amounts of Vitamin B2
• Both Baked Potatoes Flesh no Salt as well as Raw Sprouted Soybeans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

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

• 5 oz of Raw Sprouted Soybeans contain 13.4 times more Calcium, 2 times more Copper, 6 times more Iron, 2.9 times more Magnesium, 4.4 times more Manganese, 3.3 times more Phosphorus and 4 times more Zinc than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Sprouted Soybeans contain similar levels of Potassium per five ounces.
• 5 ounces of Baked Potato Flesh lack sufficient amounts of Calcium
• Both Baked Potatoes Flesh no Salt as well as Raw Sprouted Soybeans lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Baked Potato Flesh have 2.3 times more Carbohydrate and 1.4 times more Fiber than Sprouted Soybeans.
• While 5 oz of Raw Sprouted Soybeans contain 1.3 times more Energy, 67 times more Fat, 35.7 times more Saturated Fat, 44.5 times more Omega 3, 104.3 times more Omega 6 and 6.7 times more Protein than Baked Potatoes Flesh no Salt.
• 5 ounces of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6