Comparing Nutrients in 500 calories Baked Red PotatoesVS Stir-Fried Lentils Sprouts

Weight per 500 calories

Baked Red Potatoes

575g

Stir-Fried Lentils Sprouts

495g

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

Which food has more nutrients per 500 calories - Baked Red Potatoes or Stir-Fried Lentils Sprouts?

Macros Ratio

Protein Fat Carbs

Baked Red Potatoes

10%

88%

Stir-Fried Lentils Sprouts

28%

69%

500 kcal ▼

Macro Nutrients

Baked Red Potatoesvs Stir-Fried Lentils Sprouts

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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0.89%0.86g

Fat

2.3%2.23g

0.86 gvs2.23 g

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

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0.72%0.23g

Saturated Fat

0.82%0.26g

0.23 gvs0.26 g

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

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5.4%0.086g

Omega 3

11%0.17g

0.086 gvs0.17 g

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

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1.66%0.28g

Omega 6

4.83%0.82g

0.28 gvs0.82 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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86.6%113g

Carbohydrate

81%105g

113 gvs105 g

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

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11.3%8.2g

Sugars

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

8.2 gvsNA g

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

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3.5%2.53g

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]

2.53 gvsNA g

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

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%3.16g

Glucose

3.16 gvsNA g

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

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%2.6g

Sucrose

2.6 gvsNA g

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

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27.2%10.3g

Fiber

10.3 gvsNA g

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

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23.6%13.2g

Protein

77.8%43.6g

13.2 gvs43.6 g

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

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Vitamins

Baked Red Potatoesvs Stir-Fried Lentils Sprouts

0.64%5.75μg

Vitamin A

1.1%9.9μg

RAE, retinol activity equivalents

5.75 μgvs9.9 μg

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

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34.5%0.41mg

Vitamin B1

91%1.1mg

Thiamine

0.41 mgvs1.1 mg

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

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22%0.29mg

Vitamin B2

34.3%0.45mg

Riboflavin

0.29 mgvs0.45 mg

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

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57.3%9.17mg

Vitamin B3

37%5.94mg

Niacin, nicotinic acid, niacinamide

9.17 mgvs5.94 mg

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

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39%1.96mg

Vitamin B5

56.5%2.83mg

Pantothenic acid

1.96 mgvs2.83 mg

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

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94%1.2mg

Vitamin B6

62.5%0.81mg

Pyridoxine

1.2 mgvs0.81 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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38.8%155μg

Vitamin B9

83%332μg

Folates and Folic Acid

155 μgvs332 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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80.5%72.4mg

Vitamin C

69.3%62.4mg

Ascorbic acid

72.4 mgvs62.4 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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3.07%0.46mg

Vitamin E

Tocopherols and Tocotrienols

0.46 mgvsNA mg

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

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13.4%16μg

Vitamin K

Phytomenadione or phylloquinone

16 μgvsNA μg

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

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Minerals

Baked Red Potatoesvs Stir-Fried Lentils Sprouts

5.17%51.7mg

Calcium

6.93%69.3mg

51.7 mgvs69.3 mg

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

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111%1mg

Copper

185%1.67mg

1 mgvs1.67 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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50.3%4.02mg

Iron

192%15.3mg

4.02 mgvs15.3 mg

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

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38.3%161mg

Magnesium

41.3%173mg

161 mgvs173 mg

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

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43.2%0.99mg

Manganese

108%2.5mg

0.99 mgvs2.5 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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59%414mg

Phosphorus

108%757mg

414 mgvs757 mg

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

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92%3132mg

Potassium

41.4%1406mg

3132 mgvs1406 mg

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

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Selenium

5.4%2.97μg

NA μgvs2.97 μg

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

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4.6%69mg

Sodium

3.3%49.5mg

69 mgvs49.5 mg

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

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21%2.3mg

Zinc

72%7.92mg

2.3 mgvs7.92 mg

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

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12%441g

Water

9.2%340g

441 gvs340 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 Baked Red Potatoes vs Stir-Fried Lentils Sprouts:

Baked Whole Red Potatoes have 1.5 times more Vitamin B3 and 1.5 times more Vitamin B6 than Stir-Fried Sprouted Lentils.
While Stir-Fried Sprouted Lentils contain 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.
Both Baked Whole Red Potatoes and Stir-Fried Sprouted Lentils have similar amounts of Vitamin C per 500 kcal.
Both Baked Whole Red Potatoes as well as Stir-Fried Sprouted Lentils have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Baked Red Potatoes vs Stir-Fried Lentils Sprouts:

Baked Whole Red Potatoes have 2.2 times more Potassium and 1.3 times more Water than Stir-Fried Sprouted Lentils.
While Stir-Fried Sprouted Lentils contain 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.
Both Baked Whole Red Potatoes and Stir-Fried Sprouted Lentils have similar amounts of Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Stir-Fried Sprouted Lentils contain 2 times more Omega 3 and 3.3 times more Protein than Baked Whole Red Potatoes.
Both Baked Whole Red Potatoes and Stir-Fried Sprouted Lentils have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Baked Whole Red Potatoes as well as Stir-Fried Sprouted Lentils have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Baked Red PotatoesVS Frozen Crinkle Cut French Fried Potatoes with SaltStir-Fried Lentils SproutsVS Frozen Crinkle Cut French Fried Potatoes with SaltBaked Red PotatoesVS Butterhead LettuceStir-Fried Lentils SproutsVS Butterhead Lettuce

Compare Foods

Comparing Nutrients in 500 calories Baked Red PotatoesVS Stir-Fried Lentils Sprouts

Weight per 500 calories

Which food has more nutrients per 500 calories - Baked Red Potatoes or Stir-Fried Lentils Sprouts?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: