Comparing Nutrients in 100 calories Frozen Roasted Potatoes with Salt VS Stir-Fried Shiitake Mushrooms

Weight per 100 calories

• Frozen Roasted Potatoes with Salt: 78.7g
• Stir-Fried Shiitake Mushrooms: 256g

Frozen Roasted Potatoes with Salt have 3.3 times more energy per 100g than Stir-Fried Shiitake Mushrooms. It has average energy density when compared to other foods. Stir-Fried Shiitake Mushrooms having low energy density.

Discover which food has more nutrients per 100 calories - Frozen Roasted Potatoes with Salt or Stir-Fried Shiitake Mushrooms?

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Stir-Fried Shiitake Mushrooms	29%	7%	64%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Stir-Fried Shiitake Mushrooms	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	NA	2.3% 0.39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	15% 19.7g	130g per day for Men 19-50 years
Sugars	0.75% 0.54g	1.06% 0.77g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0% 0g	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	% 0.77g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	5.4% 2.05g	24.3% 9.23g	38g per day for Men 19-50 years
Protein	3.12% 1.75g	15.8% 8.85g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Stir-Fried Shiitake Mushrooms	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	62% 9.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	69.7% 3.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	34.3% 0.45mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	8.97% 36μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.5% 1.34mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	8.97% 54IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Stir-Fried Shiitake Mushrooms	Recommended Dietary Allowance
Calcium	1.2% 12mg	0.51% 5.13mg	1000mg per day for Men 19-50 years
Copper	NA	46.4% 0.42mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	4.92% 0.39mg	17% 1.36mg	8mg per day for Men 19-50 years
Magnesium	NA	11.6% 48.7mg	420mg per day for Men 19-50 years
Manganese	NA	25% 0.57mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	NA	40.7% 285mg	700mg per day for Men 19-50 years
Potassium	10.4% 354mg	24.6% 836mg	3400mg per day for Men 19-50 years
Selenium	NA	29.4% 16μg	55μg per day for Men 19-50 years
Sodium	15.6% 235mg	0.85% 13mg	1500mg per day for Men 19-50 years
Zinc	NA	22.4% 2.46mg	11mg per day for Men 19-50 years
Water	1.45% 53.6g	6.1% 225g	3700g per day for Men 19-50 years

Frozen Roasted Potatoes With Salt VS Stir-Fried Shiitake Mushrooms Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Frozen Roasted Potatoes with Salt or Stir-Fried Shiitake Mushrooms?

Lets compare vitamin content per 100 calories of Frozen Roasted Potatoes with Salt vs Stir-Fried Shiitake Mushrooms:

• Both Frozen Roasted Potatoes with Salt and Stir-Fried Shiitake Mushrooms have similar amounts of vitamins per 100 kcal
• Both Frozen Roasted Potatoes with Salt as well as Stir-Fried Shiitake Mushrooms have insufficient amounts of Vitamin C in 100 calories.

Comparing minerals per 100 calories for Frozen Roasted Potatoes with Salt vs Stir-Fried Shiitake Mushrooms:

• 100 calories of Frozen Roasted Potatoes with Salt have 18.3 times more Sodium than Stir-Fried Shiitake Mushrooms.
• While 100 kcal of Stir-Fried Shiitake Mushrooms contain 3.5 times more Iron, 2.4 times more Potassium and 4.2 times more Water than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt as well as Stir-Fried Shiitake Mushrooms lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 kcal of Stir-Fried Shiitake Mushrooms contain 4.5 times more Fiber and 5.1 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Stir-Fried Shiitake Mushrooms offer comparable quantities of Energy and Carbohydrate per 100 calories.