Comparing Nutrients in 7 ounces Stir-Fried Soybeans Sprouts VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried Soybeans Sprouts	34%	42%	24%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Stir-Fried Soybeans Sprouts	Baked Red Potatoes	Recommended Dietary Allowance
Energy	8.55% 248kcal	5.95% 173kcal	2900kcal per day for Men 19-50 years
Fat	14.5% 14g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	6.1% 1.95g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	58.5% 0.94g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	41.3% 7g	0.57% 0.097g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.3% 18.7g	30% 39g	130g per day for Men 19-50 years
Sugars	NA	3.9% 2.84g	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	1.2% 0.87g	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	% 1.1g	g per day for Men 19-50 years
Sucrose	NA	% 0.89g	g per day for Men 19-50 years
Fiber	4.18% 1.6g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	46.4% 26g	8.15% 4.56g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried Soybeans Sprouts	Baked Red Potatoes	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	69.5% 0.83mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.6% 2.2mg	19.8% 3.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47.2% 2.36mg	13.5% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.6% 0.33mg	32.4% 0.42mg	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	63% 252μg	13.4% 53.6μg	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	26.5% 24mg	27.8% 25mg	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	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stir-Fried Soybeans Sprouts	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	16.3% 163mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	116% 1.05mg	38.4% 0.35mg	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	9.92% 0.79mg	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	98% 2.25mg	15% 0.34mg	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	61.2% 429mg	20.4% 143mg	700mg per day for Men 19-50 years
Potassium	33% 1125mg	32% 1082mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	NA	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	38% 4.17mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	3.6% 133g	4.1% 152g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Stir-Fried Soybeans Sprouts vs Baked Red Potatoes:

• Stir-Fried Sprouted Soybeans have 5.8 times more Vitamin B1, 3.8 times more Vitamin B2, 3.5 times more Vitamin B5 and 4.7 times more Vitamin B9 than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.5 times more Vitamin B3 and 1.3 times more Vitamin B6 than Stir-Fried Sprouted Soybeans.
• Both Stir-Fried Sprouted Soybeans and Baked Whole Red Potatoes have similar amounts of Vitamin C per 7 oz.
• Both Stir-Fried Sprouted Soybeans as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Stir-Fried Soybeans Sprouts vs Baked Red Potatoes:

• Stir-Fried Sprouted Soybeans have 9.1 times more Calcium, 3 times more Copper, 3.4 times more Magnesium, 6.5 times more Manganese, 3 times more Phosphorus and 5.3 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.8 times more Iron than Stir-Fried Sprouted Soybeans.
• Both Stir-Fried Sprouted Soybeans and Baked Whole Red Potatoes have similar amounts of Potassium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Stir-Fried Sprouted Soybeans have 1.4 times more Energy, 47.3 times more Fat, 24.6 times more Saturated Fat, 31.5 times more Omega 3, 72.2 times more Omega 6 and 5.7 times more Protein than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.1 times more Carbohydrate and 2.3 times more Fiber than Stir-Fried Sprouted Soybeans.
• Both Stir-Fried Sprouted Soybeans as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.