Comparing Nutrients in 300 calories Stir-Fried Lentils SproutsVS Baked Red Potatoes

Weight per 300 calories

Stir-Fried Lentils Sprouts

297g

Baked Red Potatoes

345g

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

Which food has more nutrients per 300 calories - Stir-Fried Lentils Sprouts or Baked Red Potatoes?

Macros Ratio

Protein Fat Carbs

Stir-Fried Lentils Sprouts

28%

69%

Baked Red Potatoes

10%

88%

300 kcal ▼

Macro Nutrients

Stir-Fried Lentils Sproutsvs Baked Red Potatoes

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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1.38%1.34g

Fat

0.53%0.52g

1.34 gvs0.52 g

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

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0.49%0.16g

Saturated Fat

0.43%0.14g

0.16 gvs0.14 g

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

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6.5%0.1g

Omega 3

3.23%0.052g

0.1 gvs0.052 g

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

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2.9%0.49g

Omega 6

0.99%0.17g

0.49 gvs0.17 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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48.6%63g

Carbohydrate

52%67.6g

63 gvs67.6 g

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

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Sugars

6.8%4.93g

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

NA gvs4.93 g

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

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Fructose

2.1%1.5g

≤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 gvs1.5 g

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

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Glucose

%1.9g

NA gvs1.9 g

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

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Sucrose

%1.55g

NA gvs1.55 g

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

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Fiber

16.3%6.2g

NA gvs6.2 g

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

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46.7%26g

Protein

14%7.93g

26 gvs7.93 g

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

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Vitamins

Stir-Fried Lentils Sproutsvs Baked Red Potatoes

0.66%5.94μg

Vitamin A

0.38%3.45μg

RAE, retinol activity equivalents

5.94 μgvs3.45 μg

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

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54.5%0.65mg

Vitamin B1

20.7%0.25mg

Thiamine

0.65 mgvs0.25 mg

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

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20.6%0.27mg

Vitamin B2

13.3%0.17mg

Riboflavin

0.27 mgvs0.17 mg

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

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22.3%3.56mg

Vitamin B3

34.4%5.5mg

Niacin, nicotinic acid, niacinamide

3.56 mgvs5.5 mg

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

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34%1.7mg

Vitamin B5

23.5%1.18mg

Pantothenic acid

1.7 mgvs1.18 mg

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

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37.5%0.49mg

Vitamin B6

56.2%0.73mg

Pyridoxine

0.49 mgvs0.73 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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49.8%199μg

Vitamin B9

23.3%93μg

Folates and Folic Acid

199 μgvs93 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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41.6%37.4mg

Vitamin C

48.3%43.4mg

Ascorbic acid

37.4 mgvs43.4 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

1.84%0.28mg

Tocopherols and Tocotrienols

NA mgvs0.28 mg

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

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Vitamin K

8.05%9.66μg

Phytomenadione or phylloquinone

NA μgvs9.66 μg

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

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Minerals

Stir-Fried Lentils Sproutsvs Baked Red Potatoes

4.16%41.6mg

Calcium

3.1%31mg

41.6 mgvs31 mg

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

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111%1mg

Copper

66.7%0.6mg

1 mgvs0.6 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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115%9.2mg

Iron

30%2.4mg

9.2 mgvs2.4 mg

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

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24.8%104mg

Magnesium

23%97mg

104 mgvs97 mg

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

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65%1.5mg

Manganese

26%0.6mg

1.5 mgvs0.6 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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65%454mg

Phosphorus

35.5%248mg

454 mgvs248 mg

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

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25%844mg

Potassium

55.3%1879mg

844 mgvs1879 mg

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

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3.24%1.8μg

Selenium

1.8 μgvsNA μg

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

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2%29.7mg

Sodium

2.76%41.4mg

29.7 mgvs41.4 mg

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

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43.2%4.75mg

Zinc

12.5%1.38mg

4.75 mgvs1.38 mg

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

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5.5%204g

Water

7.15%264g

204 gvs264 g

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

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Lets compare vitamin content per 300 calories of Stir-Fried Lentils Sprouts vs Baked Red Potatoes:

Stir-Fried Sprouted Lentils have 2.6 times more Vitamin B1, 1.6 times more Vitamin B2, 1.4 times more Vitamin B5 and 2.1 times more Vitamin B9 than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 1.5 times more Vitamin B3 and 1.5 times more Vitamin B6 than Stir-Fried Sprouted Lentils.
Both Stir-Fried Sprouted Lentils and Baked Whole Red Potatoes have similar amounts of Vitamin C per 300 kcal.
Both Stir-Fried Sprouted Lentils as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Stir-Fried Lentils Sprouts vs Baked Red Potatoes:

Stir-Fried Sprouted Lentils have 1.3 times more Calcium, 1.7 times more Copper, 3.8 times more Iron, 2.5 times more Manganese, 1.8 times more Phosphorus and 3.4 times more Zinc than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 2.2 times more Potassium and 1.3 times more Water than Stir-Fried Sprouted Lentils.
Both Stir-Fried Sprouted Lentils and Baked Whole Red Potatoes have similar amounts of Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Stir-Fried Sprouted Lentils have 2 times more Omega 3 and 3.3 times more Protein than Baked Whole Red Potatoes.
Both Stir-Fried Sprouted Lentils and Baked Whole Red Potatoes have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Stir-Fried Sprouted Lentils as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Stir-Fried Lentils SproutsVS Butterhead LettuceBaked Red PotatoesVS Butterhead LettuceStir-Fried Lentils SproutsVS Frozen Crinkle Cut French Fried Potatoes with SaltBaked Red PotatoesVS Frozen Crinkle Cut French Fried Potatoes with Salt

Compare Foods

Comparing Nutrients in 300 calories Stir-Fried Lentils SproutsVS Baked Red Potatoes

Weight per 300 calories

Which food has more nutrients per 300 calories - Stir-Fried Lentils Sprouts or Baked Red Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: