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

Weight per 100 calories

Stir-Fried Soybeans Sprouts

80g

Baked White Potatoes

109g

Stir-Fried Soybeans Sprouts have 1.4 times more energy per 100g than Baked White Potatoes. It has average energy density when compared to other foods. Baked Whole White Potatoes having average energy density.

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

Macros Ratio

Protein Fat Carbs

Stir-Fried Soybeans Sprouts

34%

42%

24%

Baked White Potatoes

90%

100 kcal ▼

Macro Nutrients

Stir-Fried Soybeans 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 .

Find Vegetables rich in Energy

5.86%5.68g

Fat

0.17%0.16g

5.68 gvs0.16 g

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

Find Vegetables rich in Fat

2.46%0.79g

Saturated Fat

0.14%0.043g

0.79 gvs0.043 g

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

Find Vegetables rich in Saturated Fat

23.6%0.38g

Omega 3

1%0.016g

0.38 gvs0.016 g

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

Find Vegetables rich in Omega 3

16.6%2.83g

Omega 6

0.31%0.053g

2.83 gvs0.053 g

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

Find Vegetables rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

Find Vegetables rich in Cholesterol

5.8%7.5g

Carbohydrate

17.6%23g

7.5 gvs23 g

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

Find Vegetables rich in Carbohydrate

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 .

Find Vegetables rich in Sugars

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 .

Find Vegetables rich in Fructose

Glucose

%0.68g

NA gvs0.68 g

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

Find Vegetables rich in Glucose

Sucrose

%0.43g

NA gvs0.43 g

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

Find Vegetables rich in Sucrose

1.7%0.64g

Fiber

6%2.3g

0.64 gvs2.3 g

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

Find Vegetables rich in Fiber

18.7%10.5g

Protein

4.08%2.3g

10.5 gvs2.3 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Stir-Fried Soybeans Sproutsvs Baked White Potatoes

0.089%0.8μg

Vitamin A

0.12%1.1μg

RAE, retinol activity equivalents

0.8 μgvs1.1 μg

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

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

28%0.34mg

Vitamin B1

4.35%0.052mg

Thiamine

0.34 mgvs0.052 mg

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

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

11.7%0.15mg

Vitamin B2

3.6%0.047mg

Riboflavin

0.15 mgvs0.047 mg

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

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

5.5%0.88mg

Vitamin B3

10.4%1.66mg

Niacin, nicotinic acid, niacinamide

0.88 mgvs1.66 mg

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

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

19%0.95mg

Vitamin B5

8.33%0.42mg

Pantothenic acid

0.95 mgvs0.42 mg

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

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

10.3%0.13mg

Vitamin B6

17.6%0.23mg

Pyridoxine

0.13 mgvs0.23 mg

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

Find Vegetables rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Vegetables rich in Vitamin B7

25.4%102μg

Vitamin B9

10.3%41.3μg

Folates and Folic Acid

102 μgvs41.3 μg

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

Find Vegetables rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12

10.7%9.6mg

Vitamin C

15.2%13.7mg

Ascorbic acid

9.6 mgvs13.7 mg

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

Find Vegetables rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D

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 .

Find Vegetables rich in Vitamin E

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 .

Find Vegetables rich in Vitamin K

Minerals

Stir-Fried Soybeans Sproutsvs Baked White Potatoes

6.56%65.6mg

Calcium

1.1%11mg

65.6 mgvs11 mg

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

Find Vegetables rich in Calcium

47%0.42mg

Copper

15.3%0.14mg

0.42 mgvs0.14 mg

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

Find Vegetables rich in Copper

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 .

Find Vegetables rich in Fluoride

4%0.32mg

Iron

8.7%0.7mg

0.32 mgvs0.7 mg

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

Find Vegetables rich in Iron

18.3%76.8mg

Magnesium

7%29.3mg

76.8 mgvs29.3 mg

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

Find Vegetables rich in Magnesium

39.4%0.91mg

Manganese

8.93%0.21mg

0.91 mgvs0.21 mg

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

Find Vegetables rich in Manganese

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 .

Find Vegetables rich in Molybdenum

24.7%173mg

Phosphorus

11.6%81.5mg

173 mgvs81.5 mg

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

Find Vegetables rich in Phosphorus

13.3%454mg

Potassium

17.4%591mg

454 mgvs591 mg

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

Find Vegetables rich in Potassium

0.87%0.48μg

Selenium

0.99%0.54μg

0.48 μgvs0.54 μg

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

Find Vegetables rich in Selenium

0.75%11mg

Sodium

0.51%7.6mg

11 mgvs7.6 mg

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

Find Vegetables rich in Sodium

15.3%1.68mg

Zinc

3.46%0.38mg

1.68 mgvs0.38 mg

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

Find Vegetables rich in Zinc

1.45%53.8g

Water

2.2%82g

53.8 gvs82 g

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

Find Vegetables rich in Water

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

Stir-Fried Sprouted Soybeans have 6.4 times more Vitamin B1, 3.3 times more Vitamin B2, 2.3 times more Vitamin B5 and 2.5 times more Vitamin B9 than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.9 times more Vitamin B3, 1.7 times more Vitamin B6 and 1.4 times more Vitamin C than Stir-Fried Sprouted Soybeans.
Both Stir-Fried Sprouted Soybeans 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 Soybeans Sprouts vs Baked White Potatoes:

Stir-Fried Sprouted Soybeans have 6 times more Calcium, 3.1 times more Copper, 2.6 times more Magnesium, 4.4 times more Manganese, 2.1 times more Phosphorus and 4.4 times more Zinc than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 2.2 times more Iron, 1.3 times more Potassium and 1.5 times more Water than Stir-Fried Sprouted Soybeans.
Both Stir-Fried Sprouted Soybeans as well as Baked Whole White Potatoes have insufficient amounts of Selenium in 100 kcal.

Comparison of macro-nutrients per 100 calories:

Stir-Fried Sprouted Soybeans have 34.8 times more Fat, 18.1 times more Saturated Fat, 23.2 times more Omega 3, 53.1 times more Omega 6 and 4.6 times more Protein than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 3 times more Carbohydrate and 3.6 times more Fiber than Stir-Fried Sprouted Soybeans.
Both Stir-Fried Sprouted Soybeans and Baked Whole White Potatoes have similar amounts of Energy per 100 kcal.
Both Stir-Fried Sprouted Soybeans as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Stir-Fried Soybeans SproutsVS SpinachBaked White PotatoesVS SpinachStir-Fried Soybeans SproutsVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

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

Weight per 100 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: