Comparing Nutrients in 5 ounces Baked Red Potatoes VS Sprouted Lentils

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Sprouted Lentils	28%	4%	68%

Macro Nutrients

	Baked Red Potatoes	Sprouted Lentils	Recommended Dietary Allowance
Energy	4.25% 123kcal	5.2% 150kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.8% 0.78g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	0.25% 0.081g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	3.37% 0.054g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	1.5% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.4% 27.8g	24% 31.4g	130g per day for Men 19-50 years
Sugars	2.8% 2.03g	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	0.86% 0.62g	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	% 0.78g	NA	g per day for Men 19-50 years
Sucrose	% 0.64g	NA	g per day for Men 19-50 years
Fiber	6.7% 2.55g	NA	38g per day for Men 19-50 years
Protein	5.82% 3.26g	22.7% 12.7g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Sprouted Lentils	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.5% 0.1mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.26mg	10% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.67% 0.48mg	16.4% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	20.7% 0.27mg	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	9.57% 38.3μg	35.4% 142μg	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	26% 23.4mg	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	0.76% 0.11mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Sprouted Lentils	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	27.4% 0.25mg	55.4% 0.5mg	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	12.4% 0.99mg	57% 4.55mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	12.5% 52.4mg	420mg per day for Men 19-50 years
Manganese	10.7% 0.25mg	31% 0.72mg	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	14.6% 102mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	22.7% 773mg	13.4% 456mg	3400mg per day for Men 19-50 years
Selenium	NA	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	5.15% 0.57mg	19.5% 2.14mg	11mg per day for Men 19-50 years
Water	2.94% 109g	2.58% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Sprouted Lentils per 5 oz

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

Lets compare vitamin content per 5 ounces of Baked Red Potatoes vs Sprouted Lentils:

• 5 ounces of Baked Red Potatoes have 1.4 times more Vitamin B3 than Sprouted Lentils.
• While 5 oz of Raw Sprouted Lentils contain 3.2 times more Vitamin B1, 2.6 times more Vitamin B2, 1.7 times more Vitamin B5, 3.7 times more Vitamin B9 and 1.3 times more Vitamin C than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Sprouted Lentils provide similar amounts of Vitamin B6 per five ounces.
• Both Baked Whole Red Potatoes as well as Raw Sprouted Lentils have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Baked Red Potatoes vs Sprouted Lentils:

• 5 ounces of Baked Red Potatoes have 1.7 times more Potassium than Sprouted Lentils.
• While 5 oz of Raw Sprouted Lentils contain 2.8 times more Calcium, 2 times more Copper, 4.6 times more Iron, 1.3 times more Magnesium, 2.9 times more Manganese, 2.4 times more Phosphorus and 3.8 times more Zinc than Baked Whole Red Potatoes.
• 5 ounces of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Sprouted Lentils contain 2.5 times more Omega 3 and 3.9 times more Protein than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Sprouted Lentils offer comparable quantities of Energy and Carbohydrate per five ounces.
• 5 ounces of Baked Red Potatoes provide inadequate amounts of Omega 3
• Both Baked Whole Red Potatoes as well as Raw Sprouted Lentils provide inadequate amounts of Omega 6 in five ounces.