Comparing Nutrients in 500 calories Sprouted PeasVS Baked Red Potatoes

Weight per 500 calories

Sprouted Peas

403g

Baked Red Potatoes

575g

Sprouted Peas have 1.4 times more energy per 100g than Baked Red Potatoes. It has average energy density when compared to other foods. Baked Whole Red Potatoes having average energy density.

Which food has more nutrients per 500 calories - Sprouted Peas or Baked Red Potatoes?

Macros Ratio

Protein Fat Carbs

Sprouted Peas

24%

72%

Baked Red Potatoes

10%

88%

500 kcal ▼

Macro Nutrients

Sprouted Peasvs Baked Red Potatoes

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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2.83%2.74g

Fat

0.89%0.86g

2.74 gvs0.86 g

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

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1.56%0.5g

Saturated Fat

0.72%0.23g

0.5 gvs0.23 g

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

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15.4%0.25g

Omega 3

5.4%0.086g

0.25 gvs0.086 g

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

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6.3%1.07g

Omega 6

1.66%0.28g

1.07 gvs0.28 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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84%109g

Carbohydrate

86.6%113g

109 gvs113 g

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

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Sugars

11.3%8.2g

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

NA gvs8.2 g

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

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Fructose

3.5%2.53g

≤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 gvs2.53 g

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

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Glucose

%3.16g

NA gvs3.16 g

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

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Sucrose

%2.6g

NA gvs2.6 g

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

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Fiber

27.2%10.3g

NA gvs10.3 g

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

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63.4%35.5g

Protein

23.6%13.2g

35.5 gvs13.2 g

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

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Vitamins

Sprouted Peasvs Baked Red Potatoes

Vitamin A

0.64%5.75μg

RAE, retinol activity equivalents

NA μgvs5.75 μg

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

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75.6%0.91mg

Vitamin B1

34.5%0.41mg

Thiamine

0.91 mgvs0.41 mg

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

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48%0.63mg

Vitamin B2

22%0.29mg

Riboflavin

0.63 mgvs0.29 mg

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

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78%12.5mg

Vitamin B3

57.3%9.17mg

Niacin, nicotinic acid, niacinamide

12.5 mgvs9.17 mg

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

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83%4.15mg

Vitamin B5

39%1.96mg

Pantothenic acid

4.15 mgvs1.96 mg

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

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82%1.07mg

Vitamin B6

94%1.2mg

Pyridoxine

1.07 mgvs1.2 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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145%581μg

Vitamin B9

38.8%155μg

Folates and Folic Acid

581 μgvs155 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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46.6%42mg

Vitamin C

80.5%72.4mg

Ascorbic acid

42 mgvs72.4 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

3.07%0.46mg

Tocopherols and Tocotrienols

NA mgvs0.46 mg

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

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Vitamin K

13.4%16μg

Phytomenadione or phylloquinone

NA μgvs16 μg

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

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Minerals

Sprouted Peasvs Baked Red Potatoes

14.5%145mg

Calcium

5.17%51.7mg

145 mgvs51.7 mg

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

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122%1.1mg

Copper

111%1mg

1.1 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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114%9.1mg

Iron

50.3%4.02mg

9.1 mgvs4.02 mg

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

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53.8%226mg

Magnesium

38.3%161mg

226 mgvs161 mg

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

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76.8%1.77mg

Manganese

43.2%0.99mg

1.77 mgvs0.99 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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95%665mg

Phosphorus

59%414mg

665 mgvs414 mg

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

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45%1536mg

Potassium

92%3132mg

1536 mgvs3132 mg

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

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4.4%2.4μg

Selenium

2.4 μgvsNA μg

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

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5.38%80.6mg

Sodium

4.6%69mg

80.6 mgvs69 mg

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

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38.5%4.23mg

Zinc

21%2.3mg

4.23 mgvs2.3 mg

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

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6.8%251g

Water

12%441g

251 gvs441 g

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

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Lets compare vitamin content per 500 calories of Sprouted Peas vs Baked Red Potatoes:

Raw Sprouted Peas have 2.2 times more Vitamin B1, 2.2 times more Vitamin B2, 1.4 times more Vitamin B3, 2.1 times more Vitamin B5 and 3.7 times more Vitamin B9 than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 1.7 times more Vitamin C than Raw Sprouted Peas.
Both Raw Sprouted Peas and Baked Whole Red Potatoes have similar amounts of Vitamin B6 per 500 kcal.
Both Raw Sprouted Peas as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Sprouted Peas vs Baked Red Potatoes:

Raw Sprouted Peas have 2.8 times more Calcium, 2.3 times more Iron, 1.4 times more Magnesium, 1.8 times more Manganese, 1.6 times more Phosphorus and 1.8 times more Zinc than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 2 times more Potassium and 1.8 times more Water than Raw Sprouted Peas.
Both Raw Sprouted Peas and Baked Whole Red Potatoes have similar amounts of Copper and Sodium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Sprouted Peas have 2.9 times more Omega 3, 3.8 times more Omega 6 and 2.7 times more Protein than Baked Whole Red Potatoes.
Both Raw Sprouted Peas and Baked Whole Red Potatoes have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Raw Sprouted Peas as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Sprouted PeasVS Boiled Sprouted PeasBaked Red PotatoesVS Boiled Sprouted PeasSprouted PeasVS Frozen Crinkle Cut French Fried Potatoes with SaltBaked Red PotatoesVS Frozen Crinkle Cut French Fried Potatoes with Salt

Compare Foods

Comparing Nutrients in 500 calories Sprouted PeasVS Baked Red Potatoes

Weight per 500 calories

Which food has more nutrients per 500 calories - Sprouted Peas or Baked Red Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: