Comparing Nutrients in 14 ounces Enoki Mushrooms VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Enoki Mushrooms	24%	6%	70%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Enoki Mushrooms	Baked Red Potatoes	Recommended Dietary Allowance
Energy	5.06% 147kcal	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	0.33% 0.11g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.33g	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	24% 31g	60% 77.8g	130g per day for Men 19-50 years
Sugars	1.2% 0.87g	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	0% 0g	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	% 0.87g	% 2.2g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.8g	g per day for Men 19-50 years
Fiber	28.2% 10.7g	19% 7.14g	38g per day for Men 19-50 years
Protein	19% 10.6g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Enoki Mushrooms	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	NA	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	74.4% 0.89mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61% 0.79mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	174% 28mg	39.6% 6.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	107% 5.36mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	64.7% 0.84mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	165% 49.6μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	47.6% 191μg	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	3.3% 20IU	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

	Enoki Mushrooms	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	0% 0mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	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	57% 4.56mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	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	59.5% 417mg	41% 286mg	700mg per day for Men 19-50 years
Potassium	42% 1425mg	63.6% 2163mg	3400mg per day for Men 19-50 years
Selenium	16% 8.73μg	NA	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	23.5% 2.58mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	9.48% 351g	8.22% 304g	3700g per day for Men 19-50 years

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

• Raw Enoki Mushrooms have 3.1 times more Vitamin B1, 4 times more Vitamin B2, 4.4 times more Vitamin B3, 4 times more Vitamin B5 and 1.8 times more Vitamin B9 than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.1 times more Vitamin B6, more Vitamin C and more Vitamin K than Raw Enoki Mushrooms.
• Both Raw Enoki Mushrooms as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 14 oz.

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

• Raw Enoki Mushrooms have 1.6 times more Iron, 1.5 times more Phosphorus and 1.6 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.6 times more Copper, 1.8 times more Magnesium, 2.3 times more Manganese and 1.5 times more Potassium than Raw Enoki Mushrooms.
• Both Raw Enoki Mushrooms and Baked Whole Red Potatoes have similar amounts of Water per 14 oz.
• Both Raw Enoki Mushrooms as well as Baked Whole Red Potatoes have insufficient amounts of Calcium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Enoki Mushrooms have 2.7 times more Omega 3 and 1.5 times more Fiber than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.4 times more Energy, 2.5 times more Carbohydrate and 6.5 times more Sugars than Raw Enoki Mushrooms.
• Both Raw Enoki Mushrooms and Baked Whole Red Potatoes have similar amounts of Protein per 14 oz.
• Both Raw Enoki Mushrooms as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 14 oz.