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

Weight per 500 calories

Baked White Potatoes

544g

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 White Potatoes or Stir-Fried Lentils Sprouts?

Macros Ratio

Protein Fat Carbs

Baked White Potatoes

90%

Stir-Fried Lentils Sprouts

28%

69%

500 kcal ▼

Macro Nutrients

Baked White 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 .

Find Vegetables rich in Energy

0.84%0.82g

Fat

2.3%2.23g

0.82 gvs2.23 g

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

Find Vegetables rich in Fat

0.68%0.22g

Saturated Fat

0.82%0.26g

0.22 gvs0.26 g

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

Find Vegetables rich in Saturated Fat

5.1%0.082g

Omega 3

11%0.17g

0.082 gvs0.17 g

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

Find Vegetables rich in Omega 3

1.57%0.27g

Omega 6

4.83%0.82g

0.27 gvs0.82 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

88%115g

Carbohydrate

81%105g

115 gvs105 g

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

Find Vegetables rich in Carbohydrate

11.5%8.3g

Sugars

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

8.3 gvsNA g

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

Find Vegetables rich in Sugars

2.7%1.96g

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]

1.96 gvsNA g

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

Find Vegetables rich in Fructose

%3.42g

Glucose

3.42 gvsNA g

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

Find Vegetables rich in Glucose

%2.17g

Sucrose

2.17 gvsNA g

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

Find Vegetables rich in Sucrose

30%11.4g

Fiber

11.4 gvsNA g

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

Find Vegetables rich in Fiber

20.4%11.4g

Protein

77.8%43.6g

11.4 gvs43.6 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Baked White Potatoesvs Stir-Fried Lentils Sprouts

0.6%5.43μg

Vitamin A

1.1%9.9μg

RAE, retinol activity equivalents

5.43 μgvs9.9 μg

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

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

21.7%0.26mg

Vitamin B1

91%1.1mg

Thiamine

0.26 mgvs1.1 mg

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

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

18%0.23mg

Vitamin B2

34.3%0.45mg

Riboflavin

0.23 mgvs0.45 mg

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

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

52%8.3mg

Vitamin B3

37%5.94mg

Niacin, nicotinic acid, niacinamide

8.3 mgvs5.94 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

41.6%2.1mg

Vitamin B5

56.5%2.83mg

Pantothenic acid

2.1 mgvs2.83 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

88.2%1.15mg

Vitamin B6

62.5%0.81mg

Pyridoxine

1.15 mgvs0.81 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

51.6%207μg

Vitamin B9

83%332μg

Folates and Folic Acid

207 μgvs332 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

76%68.5mg

Vitamin C

69.3%62.4mg

Ascorbic acid

68.5 mgvs62.4 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

1.45%0.22mg

Vitamin E

Tocopherols and Tocotrienols

0.22 mgvsNA mg

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

Find Vegetables rich in Vitamin E

12.2%14.7μg

Vitamin K

Phytomenadione or phylloquinone

14.7 μgvsNA μg

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

Find Vegetables rich in Vitamin K

Minerals

Baked White Potatoesvs Stir-Fried Lentils Sprouts

5.43%54.3mg

Calcium

6.93%69.3mg

54.3 mgvs69.3 mg

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

Find Vegetables rich in Calcium

76.7%0.69mg

Copper

185%1.67mg

0.69 mgvs1.67 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

43.5%3.48mg

Iron

192%15.3mg

3.48 mgvs15.3 mg

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

Find Vegetables rich in Iron

35%147mg

Magnesium

41.3%173mg

147 mgvs173 mg

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

Find Vegetables rich in Magnesium

44.7%1.03mg

Manganese

108%2.5mg

1.03 mgvs2.5 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

58.2%408mg

Phosphorus

108%757mg

408 mgvs757 mg

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

Find Vegetables rich in Phosphorus

87%2957mg

Potassium

41.4%1406mg

2957 mgvs1406 mg

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

Find Vegetables rich in Potassium

4.94%2.7μg

Selenium

5.4%2.97μg

2.7 μgvs2.97 μg

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

Find Vegetables rich in Selenium

2.54%38mg

Sodium

3.3%49.5mg

38 mgvs49.5 mg

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

Find Vegetables rich in Sodium

17.3%1.9mg

Zinc

72%7.92mg

1.9 mgvs7.92 mg

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

Find Vegetables rich in Zinc

11%410g

Water

9.2%340g

410 gvs340 g

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

Find Vegetables rich in Water

Lets compare vitamin content per 500 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 500 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 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 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 500 kcal.

Compare more foods per 500 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 500 calories Baked White PotatoesVS Stir-Fried Lentils Sprouts

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: