Comparing Nutrients in 100 calories Baked White Potatoes VS Cooked Shiitake Mushrooms with Salt

Weight per 100 calories

• Baked White Potatoes: 109g
• Cooked Shiitake Mushrooms with Salt: 179g

Baked White Potatoes have 1.6 times more energy per 100g than Cooked Shiitake Mushrooms with Salt. It has average energy density when compared to other foods. Cooked Shiitake Mushrooms with Salt having low energy density.

Discover which food has more nutrients per 100 calories - Baked White Potatoes or Cooked Shiitake Mushrooms with Salt?

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Cooked Shiitake Mushrooms with Salt	9%	3%	88%

Macro Nutrients

	Baked White Potatoes	Cooked Shiitake Mushrooms with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.17% 0.16g	0.41% 0.39g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.043g	0.28% 0.089g	32g per day for Men 19-50 years
Omega 3	1% 0.016g	0.33% 0.005g	1.6g per day for Men 19-50 years
Omega 6	0.31% 0.053g	0.33% 0.055g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	19.8% 25.7g	130g per day for Men 19-50 years
Sugars	2.3% 1.66g	9.46% 6.86g	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	0.54% 0.39g	NA	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	% 0.68g	NA	g per day for Men 19-50 years
Sucrose	% 0.43g	NA	g per day for Men 19-50 years
Fiber	6% 2.3g	9.87% 3.75g	38g per day for Men 19-50 years
Protein	4.08% 2.3g	4.97% 2.8g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Cooked Shiitake Mushrooms with Salt	Recommended Dietary Allowance
Vitamin A	0.12% 1.1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.35% 0.052mg	5.5% 0.066mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.6% 0.047mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.66mg	16.7% 2.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.33% 0.42mg	128% 6.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	22% 0.28mg	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	10.3% 41.3μg	9.38% 37.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	15.2% 13.7mg	0.6% 0.54mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	8.33% 50IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.29% 0.043mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.45% 2.93μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Cooked Shiitake Mushrooms with Salt	Recommended Dietary Allowance
Calcium	1.1% 11mg	0.54% 5.36mg	1000mg per day for Men 19-50 years
Copper	15.3% 0.14mg	178% 1.6mg	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	8.7% 0.7mg	9.82% 0.79mg	8mg per day for Men 19-50 years
Magnesium	7% 29.3mg	5.95% 25mg	420mg per day for Men 19-50 years
Manganese	8.93% 0.21mg	16% 0.36mg	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	11.6% 81.5mg	7.4% 51.8mg	700mg per day for Men 19-50 years
Potassium	17.4% 591mg	6.14% 209mg	3400mg per day for Men 19-50 years
Selenium	0.99% 0.54μg	80.5% 44.3μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.6mg	28.6% 429mg	1500mg per day for Men 19-50 years
Zinc	3.46% 0.38mg	21.6% 2.38mg	11mg per day for Men 19-50 years
Water	2.2% 82g	4.03% 149g	3700g per day for Men 19-50 years

Baked White Potatoes VS Cooked Shiitake Mushrooms With Salt Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Baked White Potatoes or Cooked Shiitake Mushrooms with Salt?

Lets compare vitamin content per 100 calories of Baked White Potatoes vs Cooked Shiitake Mushrooms with Salt:

• 100 calories of Baked White Potatoes have 25.6 times more Vitamin C and more Vitamin K than Cooked Shiitake Mushrooms with Salt.
• While 100 kcal of Cooked Shiitake Mushrooms with Salt contain 1.3 times more Vitamin B1, 6.5 times more Vitamin B2, 1.6 times more Vitamin B3, 15.4 times more Vitamin B5 and more Vitamin D than Baked Whole White Potatoes.
• Both Baked White Potatoes and Cooked Shiitake Mushrooms with Salt provide similar amounts of Vitamin B6 and Vitamin B9 per 100 calories.
• 100 calories of Baked White Potatoes have insufficient amounts of Vitamin D
• 100 calories of Cooked Shiitake Mushrooms with Salt have insufficient amounts of Vitamin C and Vitamin K
• Both Baked Whole White Potatoes as well as Cooked Shiitake Mushrooms with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin E in 100 calories.

Comparing minerals per 100 calories for Baked White Potatoes vs Cooked Shiitake Mushrooms with Salt:

• 100 calories of Baked White Potatoes have 1.6 times more Phosphorus and 2.8 times more Potassium than Cooked Shiitake Mushrooms with Salt.
• While 100 kcal of Cooked Shiitake Mushrooms with Salt contain 11.6 times more Copper, 1.8 times more Manganese, 81.5 times more Selenium, 56.3 times more Sodium, 6.2 times more Zinc and 1.8 times more Water than Baked Whole White Potatoes.
• Both Baked White Potatoes and Cooked Shiitake Mushrooms with Salt contain similar levels of Iron and Magnesium per 100 calories.
• 100 calories of Baked White Potatoes lack sufficient amounts of Selenium
• Both Baked Whole White Potatoes as well as Cooked Shiitake Mushrooms with Salt lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 kcal of Cooked Shiitake Mushrooms with Salt contain 4.1 times more Sugars and 1.6 times more Fiber than Baked Whole White Potatoes.
• Both Baked White Potatoes and Cooked Shiitake Mushrooms with Salt offer comparable quantities of Energy, Carbohydrate and Protein per 100 calories.
• Both Baked Whole White Potatoes as well as Cooked Shiitake Mushrooms with Salt provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.