Comparing Nutrients in 7 ounces Sprouted Mung Beans VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Sprouted Mung Beans	32%	4%	64%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Sprouted Mung Beans	Baked Potato Skin	Recommended Dietary Allowance
Energy	2.05% 59.5kcal	13.5% 393kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.091g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.07% 11.8g	70.3% 91g	130g per day for Men 19-50 years
Sugars	11.3% 8.2g	3.83% 2.78g	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	9.4% 3.57g	41.3% 15.7g	38g per day for Men 19-50 years
Protein	10.8% 6.03g	15.2% 8.5g	56g per day for Men 19-50 years

Vitamins

	Sprouted Mung Beans	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.3% 1.5mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	94% 1.2mg	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	30.3% 121μg	11% 43.7μg	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	29% 26mg	29.8% 26.8mg	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	1.32% 0.2mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	54.6% 65.5μg	2.8% 3.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sprouted Mung Beans	Baked Potato Skin	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	36% 0.33mg	180% 1.62mg	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	22.6% 1.8mg	175% 14mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	20.3% 85.3mg	420mg per day for Men 19-50 years
Manganese	16.2% 0.37mg	53% 1.22mg	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	15.3% 107mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	8.7% 296mg	33.4% 1137mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	2.78% 41.7mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	8.84% 0.97mg	11mg per day for Men 19-50 years
Water	4.85% 179g	2.54% 94g	3700g per day for Men 19-50 years

Nutrient Comparison: Sprouted Mung Beans VS Baked Potato Skin per 7 oz

Compare the macro and micronutrient content in 7 oz of Sprouted Mung Beans versus 7 oz of Baked Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Sprouted Mung Beans vs Baked Potato Skin:

• 7 ounces of Sprouted Mung Beans have 2.8 times more Vitamin B9 and 19.4 times more Vitamin K than Baked Potato Skin.
• While 7 oz of Baked Potato Skin contain 1.5 times more Vitamin B1, 4.1 times more Vitamin B3, 2.3 times more Vitamin B5 and 7 times more Vitamin B6 than Raw Sprouted Mung Beans.
• Both Sprouted Mung Beans and Baked Potato Skin provide similar amounts of Vitamin B2 and Vitamin C per seven ounces.
• 7 ounces of Baked Potato Skin have insufficient amounts of Vitamin K
• Both Raw Sprouted Mung Beans as well as Baked Potato Skin have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Sprouted Mung Beans vs Baked Potato Skin:

• 7 ounces of Sprouted Mung Beans have 1.9 times more Water than Baked Potato Skin.
• While 7 oz of Baked Potato Skin contain 2.6 times more Calcium, 5 times more Copper, 7.7 times more Iron, 2 times more Magnesium, 3.3 times more Manganese, 1.9 times more Phosphorus and 3.8 times more Potassium than Raw Sprouted Mung Beans.
• Both Sprouted Mung Beans and Baked Potato Skin contain similar levels of Zinc per seven ounces.
• 7 ounces of Sprouted Mung Beans lack sufficient amounts of Calcium
• Both Raw Sprouted Mung Beans as well as Baked Potato Skin lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Sprouted Mung Beans have 3 times more Sugars than Baked Potato Skin.
• While 7 oz of Baked Potato Skin contain 6.6 times more Energy, 7.8 times more Carbohydrate, 4.4 times more Fiber and 1.4 times more Protein than Raw Sprouted Mung Beans.
• 7 ounces of Sprouted Mung Beans provide inadequate amounts of Energy
• Both Raw Sprouted Mung Beans as well as Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.