Comparing Nutrients in 100 calories Stir-Fried Lentils SproutsVS Baked White Potatoes

Weight per 100 calories

Stir-Fried Lentils Sprouts

99g

Baked White Potatoes

109g

Both foods have similar energy densities which is average in comparison to other foods.

Which food has more nutrients per 100 calories - Stir-Fried Lentils Sprouts or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Stir-Fried Lentils Sprouts

28%

69%

Baked White Potatoes

90%

100 kcal ▼

Macro Nutrients

Stir-Fried Lentils Sproutsvs Baked White Potatoes

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.46%0.45g

Fat

0.17%0.16g

0.45 gvs0.16 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.16%0.052g

Saturated Fat

0.14%0.043g

0.052 gvs0.043 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2.17%0.035g

Omega 3

1%0.016g

0.035 gvs0.016 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.97%0.16g

Omega 6

0.31%0.053g

0.16 gvs0.053 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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16%21g

Carbohydrate

17.6%23g

21 gvs23 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

2.3%1.66g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvs1.66 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

0.54%0.39g

≤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]

NA gvs0.39 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%0.68g

NA gvs0.68 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%0.43g

NA gvs0.43 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Fiber

6%2.3g

NA gvs2.3 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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15.6%8.7g

Protein

4.08%2.3g

8.7 gvs2.3 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Stir-Fried Lentils Sproutsvs Baked White Potatoes

0.22%2μg

Vitamin A

0.12%1.1μg

RAE, retinol activity equivalents

2 μgvs1.1 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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18%0.22mg

Vitamin B1

4.35%0.052mg

Thiamine

0.22 mgvs0.052 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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6.85%0.089mg

Vitamin B2

3.6%0.047mg

Riboflavin

0.089 mgvs0.047 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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7.43%1.2mg

Vitamin B3

10.4%1.66mg

Niacin, nicotinic acid, niacinamide

1.2 mgvs1.66 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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11.3%0.57mg

Vitamin B5

8.33%0.42mg

Pantothenic acid

0.57 mgvs0.42 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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12.5%0.16mg

Vitamin B6

17.6%0.23mg

Pyridoxine

0.16 mgvs0.23 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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16.6%66.3μg

Vitamin B9

10.3%41.3μg

Folates and Folic Acid

66.3 μgvs41.3 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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14%12.5mg

Vitamin C

15.2%13.7mg

Ascorbic acid

12.5 mgvs13.7 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

0.29%0.043mg

Tocopherols and Tocotrienols

NA mgvs0.043 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

2.45%2.93μg

Phytomenadione or phylloquinone

NA μgvs2.93 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Stir-Fried Lentils Sproutsvs Baked White Potatoes

1.4%14mg

Calcium

1.1%11mg

14 mgvs11 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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37%0.33mg

Copper

15.3%0.14mg

0.33 mgvs0.14 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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38.4%3.07mg

Iron

8.7%0.7mg

3.07 mgvs0.7 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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8.25%34.7mg

Magnesium

7%29.3mg

34.7 mgvs29.3 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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21.6%0.5mg

Manganese

8.93%0.21mg

0.5 mgvs0.21 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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21.6%151mg

Phosphorus

11.6%81.5mg

151 mgvs81.5 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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8.27%281mg

Potassium

17.4%591mg

281 mgvs591 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.1%0.59μg

Selenium

0.99%0.54μg

0.59 μgvs0.54 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.66%9.9mg

Sodium

0.51%7.6mg

9.9 mgvs7.6 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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14.4%1.6mg

Zinc

3.46%0.38mg

1.6 mgvs0.38 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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1.84%68g

Water

2.2%82g

68 gvs82 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Stir-Fried Lentils Sprouts vs Baked White Potatoes:

Stir-Fried Sprouted Lentils have 4.2 times more Vitamin B1, 1.9 times more Vitamin B2, 1.4 times more Vitamin B5 and 1.6 times more Vitamin B9 than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.4 times more Vitamin B3 and 1.4 times more Vitamin B6 than Stir-Fried Sprouted Lentils.
Both Stir-Fried Sprouted Lentils and Baked Whole White Potatoes have similar amounts of Vitamin C per 100 kcal.
Both Stir-Fried Sprouted Lentils as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Stir-Fried Lentils Sprouts vs Baked White Potatoes:

Stir-Fried Sprouted Lentils have 1.3 times more Calcium, 2.4 times more Copper, 4.4 times more Iron, 2.4 times more Manganese, 1.9 times more Phosphorus and 4.2 times more Zinc than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 2.1 times more Potassium than Stir-Fried Sprouted Lentils.
Both Stir-Fried Sprouted Lentils and Baked Whole White Potatoes have similar amounts of Magnesium, Selenium and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Stir-Fried Sprouted Lentils have 2.1 times more Omega 3 and 3.8 times more Protein than Baked Whole White Potatoes.
Both Stir-Fried Sprouted Lentils and Baked Whole White Potatoes have similar amounts of Energy and Carbohydrate per 100 kcal.
Both Stir-Fried Sprouted Lentils as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Stir-Fried Lentils SproutsVS Butterhead LettuceBaked White PotatoesVS Butterhead LettuceStir-Fried Lentils SproutsVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 100 calories Stir-Fried Lentils SproutsVS Baked White Potatoes

Weight per 100 calories

Which food has more nutrients per 100 calories - Stir-Fried Lentils Sprouts or Baked White Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: