Comparing Nutrients in 100 grams 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	3% 87kcal	3.66% 106kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	0.57% 0.55g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.04g	0.18% 0.057g	32g per day for Men 19-50 years
Omega 3	0.94% 0.015g	2.38% 0.038g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	1.06% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.6g	17% 22g	130g per day for Men 19-50 years
Sugars	1.97% 1.43g	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	0.61% 0.44g	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	% 0.55g	NA	g per day for Men 19-50 years
Sucrose	% 0.45g	NA	g per day for Men 19-50 years
Fiber	4.74% 1.8g	NA	38g per day for Men 19-50 years
Protein	4.1% 2.3g	16% 8.96g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Sprouted Lentils	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6% 0.072mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.85% 0.05mg	9.85% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.97% 1.6mg	7.05% 1.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.82% 0.34mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.3% 0.21mg	14.6% 0.19mg	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	6.75% 27μg	25% 100μg	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	14% 12.6mg	18.3% 16.5mg	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	0.53% 0.08mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.33% 2.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Sprouted Lentils	Recommended Dietary Allowance
Calcium	0.9% 9mg	2.5% 25mg	1000mg per day for Men 19-50 years
Copper	19.3% 0.17mg	39% 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	8.75% 0.7mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	6.67% 28mg	8.8% 37mg	420mg per day for Men 19-50 years
Manganese	7.52% 0.17mg	22% 0.51mg	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	10.3% 72mg	24.7% 173mg	700mg per day for Men 19-50 years
Potassium	16% 545mg	9.47% 322mg	3400mg per day for Men 19-50 years
Selenium	NA	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	13.7% 1.5mg	11mg per day for Men 19-50 years
Water	2.07% 76.7g	1.82% 67.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Sprouted Lentils per 100 g

Compare the macro and micronutrient content in 100 g of Baked Red Potatoes versus 100 g of Sprouted Lentils to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Baked Red Potatoes vs Sprouted Lentils:

• 100 grams of Baked Red Potatoes have 1.4 times more Vitamin B3 than Sprouted Lentils.
• While 100 g 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 100 grams.
• Both Baked Whole Red Potatoes as well as Raw Sprouted Lentils have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Baked Red Potatoes vs Sprouted Lentils:

• 100 grams of Baked Red Potatoes have 1.7 times more Potassium than Sprouted Lentils.
• While 100 g 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.
• 100 grams of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 g 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 100 grams.
• 100 grams 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 100 grams.