Comparing Nutrients in 300 calories Baked White PotatoesVS Stir-Fried Lentils Sprouts

Weight per 300 calories

Baked White Potatoes

326g

Stir-Fried Lentils Sprouts

297g

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

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

Macros Ratio

Protein Fat Carbs

Baked White Potatoes

90%

Stir-Fried Lentils Sprouts

28%

69%

300 kcal ▼

Macro Nutrients

Baked White Potatoesvs Stir-Fried Lentils Sprouts

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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0.5%0.49g

Fat

1.38%1.34g

0.49 gvs1.34 g

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

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0.41%0.13g

Saturated Fat

0.49%0.16g

0.13 gvs0.16 g

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

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3.06%0.049g

Omega 3

6.5%0.1g

0.049 gvs0.1 g

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

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0.94%0.16g

Omega 6

2.9%0.49g

0.16 gvs0.49 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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53%68.7g

Carbohydrate

48.6%63g

68.7 gvs63 g

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

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6.9%5g

Sugars

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

5 gvsNA g

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

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1.6%1.17g

Fructose

≤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]

1.17 gvsNA g

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

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%2.05g

Glucose

2.05 gvsNA g

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

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%1.3g

Sucrose

1.3 gvsNA g

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

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18%6.85g

Fiber

6.85 gvsNA g

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

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12.2%6.85g

Protein

46.7%26g

6.85 gvs26 g

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

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Vitamins

Baked White Potatoesvs Stir-Fried Lentils Sprouts

0.36%3.26μg

Vitamin A

0.66%5.94μg

RAE, retinol activity equivalents

3.26 μgvs5.94 μg

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

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13%0.16mg

Vitamin B1

54.5%0.65mg

Thiamine

0.16 mgvs0.65 mg

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

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10.8%0.14mg

Vitamin B2

20.6%0.27mg

Riboflavin

0.14 mgvs0.27 mg

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

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31%5mg

Vitamin B3

22.3%3.56mg

Niacin, nicotinic acid, niacinamide

5 mgvs3.56 mg

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

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25%1.25mg

Vitamin B5

34%1.7mg

Pantothenic acid

1.25 mgvs1.7 mg

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

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53%0.69mg

Vitamin B6

37.5%0.49mg

Pyridoxine

0.69 mgvs0.49 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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31%124μg

Vitamin B9

49.8%199μg

Folates and Folic Acid

124 μgvs199 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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45.7%41mg

Vitamin C

41.6%37.4mg

Ascorbic acid

41 mgvs37.4 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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0.87%0.13mg

Vitamin E

Tocopherols and Tocotrienols

0.13 mgvsNA mg

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

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7.34%8.8μg

Vitamin K

Phytomenadione or phylloquinone

8.8 μgvsNA μg

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

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Minerals

Baked White Potatoesvs Stir-Fried Lentils Sprouts

3.26%32.6mg

Calcium

4.16%41.6mg

32.6 mgvs41.6 mg

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

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46%0.41mg

Copper

111%1mg

0.41 mgvs1 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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26%2.1mg

Iron

115%9.2mg

2.1 mgvs9.2 mg

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

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21%88mg

Magnesium

24.8%104mg

88 mgvs104 mg

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

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26.8%0.62mg

Manganese

65%1.5mg

0.62 mgvs1.5 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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35%245mg

Phosphorus

65%454mg

245 mgvs454 mg

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

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52%1774mg

Potassium

25%844mg

1774 mgvs844 mg

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

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2.96%1.63μg

Selenium

3.24%1.8μg

1.63 μgvs1.8 μg

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

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1.52%23mg

Sodium

2%29.7mg

23 mgvs29.7 mg

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

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10.4%1.14mg

Zinc

43.2%4.75mg

1.14 mgvs4.75 mg

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

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6.65%246g

Water

5.5%204g

246 gvs204 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 Baked White Potatoes vs Stir-Fried Lentils Sprouts:

Baked Whole White Potatoes have 1.4 times more Vitamin B3 and 1.4 times more Vitamin B6 than Stir-Fried Sprouted Lentils.
While Stir-Fried Sprouted Lentils contain 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.
Both Baked Whole White Potatoes and Stir-Fried Sprouted Lentils have similar amounts of Vitamin C per 300 kcal.
Both Baked Whole White Potatoes as well as Stir-Fried Sprouted Lentils have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

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

Baked Whole White Potatoes have 2.1 times more Potassium and 1.2 times more Water than Stir-Fried Sprouted Lentils.
While Stir-Fried Sprouted Lentils contain 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.
Both Baked Whole White Potatoes and Stir-Fried Sprouted Lentils have similar amounts of Magnesium and Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Stir-Fried Sprouted Lentils contain 2.1 times more Omega 3 and 3.8 times more Protein than Baked Whole White Potatoes.
Both Baked Whole White Potatoes and Stir-Fried Sprouted Lentils have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Baked Whole White Potatoes as well as Stir-Fried Sprouted Lentils have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Baked White PotatoesVS Baked Red PotatoesStir-Fried Lentils SproutsVS Baked Red PotatoesBaked White PotatoesVS Butterhead LettuceStir-Fried Lentils SproutsVS Butterhead Lettuce

Compare Foods

Comparing Nutrients in 300 calories Baked White PotatoesVS Stir-Fried Lentils Sprouts

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: