Comparing Nutrients in 5 ounces Wheat Sprouts VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Wheat Sprouts	14%	5%	81%
Potato Skin	17%	1%	82%

Macro Nutrients

	Wheat Sprouts	Potato Skin	Recommended Dietary Allowance
Energy	9.68% 281kcal	2.83% 82.2kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	2.3% 0.037g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	4.43% 0.75g	0.27% 0.045g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46.4% 60.3g	13.6% 17.6g	130g per day for Men 19-50 years
Sugars	NA	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	4.1% 1.56g	9.33% 3.54g	38g per day for Men 19-50 years
Protein	19% 10.6g	6.5% 3.64g	56g per day for Men 19-50 years

Vitamins

	Wheat Sprouts	Potato Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.6% 0.32mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	4.14% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.3% 4.38mg	9.15% 1.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.34mg	8.56% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	26% 0.34mg	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	13.5% 54μg	6.02% 24μg	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	4.1% 3.7mg	18% 16mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat Sprouts	Potato Skin	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	4.25% 42.5mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	66.6% 0.6mg	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	38% 3.03mg	57.4% 4.6mg	8mg per day for Men 19-50 years
Magnesium	27.7% 116mg	7.76% 32.6mg	420mg per day for Men 19-50 years
Manganese	115% 2.63mg	37% 0.85mg	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	40.5% 283mg	7.7% 54mg	700mg per day for Men 19-50 years
Potassium	7.05% 240mg	17.2% 585mg	3400mg per day for Men 19-50 years
Selenium	110% 60.2μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	0.94% 14mg	1500mg per day for Men 19-50 years
Zinc	21.3% 2.34mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	1.83% 67.7g	3.2% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Wheat Sprouts VS Potato Skin per 5 oz

Compare the macro and micronutrient content in 5 oz of Wheat Sprouts versus 5 oz of Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Wheat Sprouts vs Potato Skin:

• 5 ounces of Wheat Sprouts have 10.7 times more Vitamin B1, 4.1 times more Vitamin B2, 3 times more Vitamin B3, 3.1 times more Vitamin B5 and 2.2 times more Vitamin B9 than Potato Skin.
• While 5 oz of Raw Potato Skin contain 4.4 times more Vitamin C than Sprouted Wheat.
• Both Wheat Sprouts and Potato Skin provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Potato Skin have insufficient amounts of Vitamin B1
• Both Sprouted Wheat as well as Raw Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Wheat Sprouts vs Potato Skin:

• 5 ounces of Wheat Sprouts have 3.6 times more Magnesium, 3.1 times more Manganese, 5.3 times more Phosphorus, 141.7 times more Selenium and 4.7 times more Zinc than Potato Skin.
• While 5 oz of Raw Potato Skin contain 1.6 times more Copper, 1.5 times more Iron, 2.4 times more Potassium and 1.7 times more Water than Sprouted Wheat.
• Both Wheat Sprouts and Potato Skin contain similar levels of Calcium per five ounces.
• 5 ounces of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Wheat Sprouts have 3.4 times more Energy, 16.6 times more Omega 6, 3.4 times more Carbohydrate and 2.9 times more Protein than Potato Skin.
• While 5 oz of Raw Potato Skin contain 2.3 times more Fiber than Sprouted Wheat.
• 5 ounces of Potato Skin provide inadequate amounts of Omega 6
• Both Sprouted Wheat as well as Raw Potato Skin provide inadequate amounts of Omega 3 in five ounces.