Comparing Nutrients in 100 grams Sprouted Radish Seeds VS Microwaved Potatoes

Macros Ratio

	Protein	Fat	Carbs
Sprouted Radish Seeds	29%	43%	28%
Microwaved Potatoes	9%	1%	90%

Macro Nutrients

	Sprouted Radish Seeds	Microwaved Potatoes	Recommended Dietary Allowance
Energy	1.5% 43kcal	3.62% 105kcal	2900kcal per day for Men 19-50 years
Fat	2.6% 2.53g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	0.081% 0.026g	32g per day for Men 19-50 years
Omega 3	45% 0.72g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	0.19% 0.032g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.77% 3.6g	18.6% 24.2g	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	NA	6.05% 2.3g	38g per day for Men 19-50 years
Protein	6.8% 3.8g	4.36% 2.44g	56g per day for Men 19-50 years

Vitamins

	Sprouted Radish Seeds	Microwaved Potatoes	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.5% 0.1mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.92% 0.1mg	2.46% 0.032mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.85mg	10.7% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.7% 0.73mg	9.08% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	26.5% 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	23.8% 95μg	3% 12μg	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	32% 29mg	16.8% 15mg	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

	Sprouted Radish Seeds	Microwaved Potatoes	Recommended Dietary Allowance
Calcium	5.1% 51mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	13.3% 0.12mg	37% 0.33mg	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	10.8% 0.86mg	15.5% 1.24mg	8mg per day for Men 19-50 years
Magnesium	10.5% 44mg	6.43% 27mg	420mg per day for Men 19-50 years
Manganese	11.3% 0.26mg	12.7% 0.29mg	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	16% 113mg	15% 105mg	700mg per day for Men 19-50 years
Potassium	2.53% 86mg	13% 447mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.4% 6mg	0.53% 8mg	1500mg per day for Men 19-50 years
Zinc	5.1% 0.56mg	3.27% 0.36mg	11mg per day for Men 19-50 years
Water	2.43% 90g	1.95% 72g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Sprouted Radish Seeds vs Microwaved Potatoes:

• Raw Sprouted Radish Seeds have more Vitamin A, 3.2 times more Vitamin B2, 1.7 times more Vitamin B3, 1.6 times more Vitamin B5, 7.9 times more Vitamin B9 and 1.9 times more Vitamin C than Whole Microwaved Potatoes.
• Both Raw Sprouted Radish Seeds and Whole Microwaved Potatoes have similar amounts of Vitamin B1 and Vitamin B6 per 100 g.
• Both Raw Sprouted Radish Seeds as well as Whole Microwaved Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Sprouted Radish Seeds vs Microwaved Potatoes:

• Raw Sprouted Radish Seeds have 4.6 times more Calcium, 1.6 times more Magnesium, 1.5 times more Selenium, 1.6 times more Zinc and 1.3 times more Water than Whole Microwaved Potatoes.
• While Whole Microwaved Potatoes contain 2.8 times more Copper, 1.4 times more Iron and 5.2 times more Potassium than Raw Sprouted Radish Seeds.
• Both Raw Sprouted Radish Seeds and Whole Microwaved Potatoes have similar amounts of Manganese and Phosphorus per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Sprouted Radish Seeds have 25.3 times more Fat, 29.5 times more Saturated Fat, 72.2 times more Omega 3, 12.8 times more Omega 6 and 1.6 times more Protein than Whole Microwaved Potatoes.
• While Whole Microwaved Potatoes contain 2.4 times more Energy and 6.7 times more Carbohydrate than Raw Sprouted Radish Seeds.
• Both Raw Sprouted Radish Seeds as well as Whole Microwaved Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.