Comparing Nutrients in 14 ounces Canned Mushrooms VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Canned Mushrooms	25%	9%	66%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Canned Mushrooms	Baked Red Potatoes	Recommended Dietary Allowance
Energy	3.42% 99kcal	12% 345kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.5% 20.2g	60% 77.8g	130g per day for Men 19-50 years
Sugars	13% 9.3g	7.83% 5.68g	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	2.4% 1.75g	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	% 2.2g	g per day for Men 19-50 years
Sucrose	NA	% 1.8g	g per day for Men 19-50 years
Fiber	25% 9.53g	19% 7.14g	38g per day for Men 19-50 years
Protein	13.3% 7.42g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Canned Mushrooms	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.4% 0.083mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.5% 6.32mg	39.6% 6.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.4% 3.2mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.6% 0.24mg	64.7% 0.84mg	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	12% 47.6μg	26.8% 107μg	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	0% 0mg	55.6% 50mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	5.3% 31.8IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.26% 0.04mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Mushrooms	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	104% 0.93mg	76.7% 0.69mg	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	39% 3.14mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	30% 0.69mg	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	37.4% 262mg	41% 286mg	700mg per day for Men 19-50 years
Potassium	15% 512mg	63.6% 2163mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	NA	55μg per day for Men 19-50 years
Sodium	112% 1687mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	9.77% 361g	8.22% 304g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Canned Mushrooms vs Baked Red Potatoes:

• Canned Mushrooms, Solids have 2.4 times more Vitamin B5 and more Vitamin D than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.4 times more Vitamin B2, 3.5 times more Vitamin B6, 2.3 times more Vitamin B9, more Vitamin C and more Vitamin K than Canned Mushrooms, Solids.
• Both Canned Mushrooms, Solids and Baked Whole Red Potatoes have similar amounts of Vitamin B1 and Vitamin B3 per 14 oz.
• Both Canned Mushrooms, Solids as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin E in 14 oz.

Comparing minerals per 14 ounces for Canned Mushrooms vs Baked Red Potatoes:

• Canned Mushrooms, Solids have 1.2 times more Calcium, 1.4 times more Copper, 35.4 times more Sodium and 1.8 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.9 times more Magnesium, 2 times more Manganese and 4.2 times more Potassium than Canned Mushrooms, Solids.
• Both Canned Mushrooms, Solids and Baked Whole Red Potatoes have similar amounts of Iron, Phosphorus and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Canned Mushrooms, Solids have 1.6 times more Sugars and 1.3 times more Fiber than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 3.5 times more Energy and 3.8 times more Carbohydrate than Canned Mushrooms, Solids.
• Both Canned Mushrooms, Solids and Baked Whole Red Potatoes have similar amounts of Protein per 14 oz.
• Both Canned Mushrooms, Solids as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.