Comparing Nutrients in 14 ounces Maitake Mushrooms VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Maitake Mushrooms	21%	5%	74%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Maitake Mushrooms	Baked White Potatoes	Recommended Dietary Allowance
Energy	4.24% 123kcal	12.6% 365kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	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	21.3% 27.7g	64.4% 83.7g	130g per day for Men 19-50 years
Sugars	11.3% 8.2g	8.38% 6.07g	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	1.97% 1.43g	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	% 6.9g	% 2.5g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.6g	g per day for Men 19-50 years
Fiber	28.2% 10.7g	22% 8.33g	38g per day for Men 19-50 years
Protein	13.7% 7.7g	15% 8.33g	56g per day for Men 19-50 years

Vitamins

	Maitake Mushrooms	Baked White 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	48.3% 0.58mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	163% 26mg	38% 6.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.4% 1.07mg	30.4% 1.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	64.4% 0.84mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	431% 129μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	21% 83.3μg	37.7% 151μg	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	743% 4457IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.26% 0.04mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Maitake Mushrooms	Baked White Potatoes	Recommended Dietary Allowance
Calcium	0.4% 3.97mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	56% 0.5mg	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	15% 1.2mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	32.6% 0.75mg	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	42% 294mg	42.5% 298mg	700mg per day for Men 19-50 years
Potassium	24% 810mg	63.5% 2159mg	3400mg per day for Men 19-50 years
Selenium	16% 8.73μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	27% 2.98mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	9.7% 359g	8.1% 299g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Maitake Mushrooms vs Baked White Potatoes:

• Raw Maitake Mushrooms have 3 times more Vitamin B1, 5.6 times more Vitamin B2, 4.3 times more Vitamin B3 and more Vitamin D than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.4 times more Vitamin B5, 3.8 times more Vitamin B6, 1.8 times more Vitamin B9, more Vitamin C and more Vitamin K than Raw Maitake Mushrooms.
• Both Raw Maitake Mushrooms as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin E in 14 oz.

Comparing minerals per 14 ounces for Maitake Mushrooms vs Baked White Potatoes:

• Raw Maitake Mushrooms have 2 times more Copper, 4.4 times more Selenium and 2.1 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 10 times more Calcium, 2.1 times more Iron, 2.7 times more Magnesium, 3.2 times more Manganese and 2.7 times more Potassium than Raw Maitake Mushrooms.
• Both Raw Maitake Mushrooms and Baked Whole White Potatoes have similar amounts of Phosphorus and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Maitake Mushrooms have 1.4 times more Sugars and 1.3 times more Fiber than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 3 times more Energy and 3 times more Carbohydrate than Raw Maitake Mushrooms.
• Both Raw Maitake Mushrooms and Baked Whole White Potatoes have similar amounts of Protein per 14 oz.
• Both Raw Maitake Mushrooms as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 14 oz.