Comparing Nutrients in 100 calories Baked Red Potatoes VS Stir-Fried Mung Beans Sprouts

Weight per 100 calories

• Baked Red Potatoes: 115g
• Stir-Fried Mung Beans Sprouts: 200g

Baked Red Potatoes have 1.7 times more energy per 100g than Stir-Fried Mung Beans Sprouts. It has average energy density when compared to other foods. Stir-Fried Sprouted Mung Beans having low energy density.

Which food has more nutrients per 100 calories - Baked Red Potatoes or Stir-Fried Mung Beans Sprouts?

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Stir-Fried Mung Beans Sprouts	28%	3%	69%

Macro Nutrients

	Baked Red Potatoes	Stir-Fried Mung Beans Sprouts	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.046g	0.24% 0.078g	32g per day for Men 19-50 years
Omega 3	1.08% 0.017g	1.38% 0.022g	1.6g per day for Men 19-50 years
Omega 6	0.33% 0.056g	0.68% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.3% 22.5g	16.3% 21g	130g per day for Men 19-50 years
Sugars	2.27% 1.64g	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	0.7% 0.51g	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	% 0.63g	NA	g per day for Men 19-50 years
Sucrose	% 0.52g	NA	g per day for Men 19-50 years
Fiber	5.44% 2.07g	10% 3.8g	38g per day for Men 19-50 years
Protein	4.72% 2.64g	15.4% 8.6g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Stir-Fried Mung Beans Sprouts	Recommended Dietary Allowance
Vitamin A	0.13% 1.15μg	0.44% 4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.9% 0.083mg	23.3% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.42% 0.057mg	27.7% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.83mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.84% 0.39mg	22.4% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.7% 0.24mg	20% 0.26mg	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	7.76% 31μg	35% 140μg	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	16% 14.5mg	35.6% 32mg	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	0.61% 0.092mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.7% 3.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Stir-Fried Mung Beans Sprouts	Recommended Dietary Allowance
Calcium	1.03% 10.3mg	2.6% 26mg	1000mg per day for Men 19-50 years
Copper	22.2% 0.2mg	56.7% 0.51mg	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	10% 0.8mg	47.5% 3.8mg	8mg per day for Men 19-50 years
Magnesium	7.66% 32mg	15.7% 66mg	420mg per day for Men 19-50 years
Manganese	8.65% 0.2mg	25.4% 0.58mg	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	12% 82.8mg	22.6% 158mg	700mg per day for Men 19-50 years
Potassium	18.4% 626mg	13% 438mg	3400mg per day for Men 19-50 years
Selenium	NA	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.92% 13.8mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	4.18% 0.46mg	16.4% 1.8mg	11mg per day for Men 19-50 years
Water	2.4% 88g	4.56% 169g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Baked Red Potatoes vs Stir-Fried Mung Beans Sprouts:

• Stir-Fried Sprouted Mung Beans contain 3.4 times more Vitamin B1, 6.3 times more Vitamin B2, 1.3 times more Vitamin B3, 2.9 times more Vitamin B5, 4.5 times more Vitamin B9 and 2.2 times more Vitamin C than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Stir-Fried Sprouted Mung Beans have similar amounts of Vitamin B6 per 100 kcal.
• Both Baked Whole Red Potatoes as well as Stir-Fried Sprouted Mung Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Baked Red Potatoes vs Stir-Fried Mung Beans Sprouts:

• Baked Whole Red Potatoes have 1.4 times more Potassium than Stir-Fried Sprouted Mung Beans.
• While Stir-Fried Sprouted Mung Beans contain 2.5 times more Calcium, 2.6 times more Copper, 4.7 times more Iron, 2.1 times more Magnesium, 2.9 times more Manganese, 1.9 times more Phosphorus, 1.3 times more Sodium, 3.9 times more Zinc and 1.9 times more Water than Baked Whole Red Potatoes.

Comparison of macro-nutrients per 100 calories:

• Stir-Fried Sprouted Mung Beans contain 1.3 times more Omega 3, 1.8 times more Fiber and 3.3 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Stir-Fried Sprouted Mung Beans have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Baked Whole Red Potatoes as well as Stir-Fried Sprouted Mung Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.