Comparing Nutrients in 500 calories Baked White PotatoesVS Wheat Sprouts

Weight per 500 calories

Baked White Potatoes

544g

Wheat Sprouts

253g

Sprouted Wheat has 2.2 times more energy per unit of mass than Baked Whole White Potatoes, which is above average in comparison to other foods. Baked White Potatoes having average energy density.

Which food has more nutrients per 500 calories - Baked White Potatoes or Wheat Sprouts?

Macros Ratio

Protein Fat Carbs

Baked White Potatoes

90%

Wheat Sprouts

14%

81%

500 kcal ▼

Macro Nutrients

Baked White Potatoesvs Wheat 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

3.3%3.2g

0.82 gvs3.2 g

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

Find Vegetables rich in Fat

0.68%0.22g

Saturated Fat

1.63%0.52g

0.22 gvs0.52 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

4.1%0.066g

0.082 gvs0.066 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

7.9%1.34g

0.27 gvs1.34 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

82.6%107g

115 gvs107 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

7.3%2.78g

11.4 gvs2.78 g

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

Find Vegetables rich in Fiber

20.4%11.4g

Protein

33.8%19g

11.4 gvs19 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 Wheat Sprouts

0.6%5.43μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

5.43 μgvs0 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

47.3%0.57mg

Thiamine

0.26 mgvs0.57 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

30%0.39mg

Riboflavin

0.23 mgvs0.39 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

48.7%7.8mg

Niacin, nicotinic acid, niacinamide

8.3 mgvs7.8 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

48%2.4mg

Pantothenic acid

2.1 mgvs2.4 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

51.5%0.67mg

Pyridoxine

1.15 mgvs0.67 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

24%96μg

Folates and Folic Acid

207 μgvs96 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

7.3%6.57mg

Ascorbic acid

68.5 mgvs6.57 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 Wheat Sprouts

5.43%54.3mg

Calcium

7.07%70.7mg

54.3 mgvs70.7 mg

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

Find Vegetables rich in Calcium

76.7%0.69mg

Copper

73.2%0.66mg

0.69 mgvs0.66 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

67.6%5.4mg

3.48 mgvs5.4 mg

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

Find Vegetables rich in Iron

35%147mg

Magnesium

49.3%207mg

147 mgvs207 mg

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

Find Vegetables rich in Magnesium

44.7%1.03mg

Manganese

204%4.7mg

1.03 mgvs4.7 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

72%505mg

408 mgvs505 mg

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

Find Vegetables rich in Phosphorus

87%2957mg

Potassium

12.6%427mg

2957 mgvs427 mg

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

Find Vegetables rich in Potassium

4.94%2.7μg

Selenium

195%107μg

2.7 μgvs107 μg

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

Find Vegetables rich in Selenium

2.54%38mg

Sodium

2.7%40.4mg

38 mgvs40.4 mg

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

Find Vegetables rich in Sodium

17.3%1.9mg

Zinc

38%4.17mg

1.9 mgvs4.17 mg

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

Find Vegetables rich in Zinc

11%410g

Water

3.26%121g

410 gvs121 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 Wheat Sprouts:

Baked Whole White Potatoes have 1.7 times more Vitamin B6, 2.2 times more Vitamin B9 and 10.4 times more Vitamin C than Sprouted Wheat.
While Sprouted Wheat contains 2.2 times more Vitamin B1 and 1.7 times more Vitamin B2 than Baked Whole White Potatoes.
Both Baked Whole White Potatoes and Sprouted Wheat have similar amounts of Vitamin B3 and Vitamin B5 per 500 kcal.
Both Baked Whole White Potatoes as well as Sprouted Wheat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Baked White Potatoes vs Wheat Sprouts:

Baked Whole White Potatoes have 6.9 times more Potassium and 3.4 times more Water than Sprouted Wheat.
While Sprouted Wheat contains 1.3 times more Calcium, 1.6 times more Iron, 1.4 times more Magnesium, 4.6 times more Manganese, 39.5 times more Selenium and 2.2 times more Zinc than Baked Whole White Potatoes.
Both Baked Whole White Potatoes and Sprouted Wheat have similar amounts of Copper and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Baked Whole White Potatoes have 1.2 times more Omega 3 and 4.1 times more Fiber than Sprouted Wheat.
While Sprouted Wheat contains 5 times more Omega 6 and 1.7 times more Protein than Baked Whole White Potatoes.
Both Baked Whole White Potatoes and Sprouted Wheat have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Baked Whole White Potatoes as well as Sprouted Wheat have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Baked White PotatoesVS Baked Red PotatoesWheat SproutsVS Baked Red PotatoesBaked White PotatoesVS Wild RiceWheat SproutsVS Wild Rice

Compare Foods

Comparing Nutrients in 500 calories Baked White PotatoesVS Wheat Sprouts

Weight per 500 calories

Which food has more nutrients per 500 calories - Baked White Potatoes or Wheat Sprouts?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: