Comparing Nutrients in 14 ounces Shiitake Mushrooms VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Shiitake Mushrooms	22%	11%	67%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Shiitake Mushrooms	Baked Red Potatoes	Recommended Dietary Allowance
Energy	4.65% 135kcal	12% 345kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.94g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	NA	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	NA	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	NA	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.7% 27g	60% 77.8g	130g per day for Men 19-50 years
Sugars	13% 9.45g	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	% 9.45g	% 2.2g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.8g	g per day for Men 19-50 years
Fiber	26% 9.92g	19% 7.14g	38g per day for Men 19-50 years
Protein	16% 8.9g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Shiitake 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	4.96% 0.06mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66.3% 0.86mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.4mg	39.6% 6.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	119% 5.95mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89.5% 1.16mg	64.7% 0.84mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	80% 24μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	13% 51.6μg	26.8% 107μg	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	NA	55.6% 50mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	12% 71.4IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Shiitake Mushrooms	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	0.79% 7.94mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	62.6% 0.56mg	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	20.3% 1.63mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	39.7% 0.91mg	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	63.5% 445mg	41% 286mg	700mg per day for Men 19-50 years
Potassium	35.5% 1207mg	63.6% 2163mg	3400mg per day for Men 19-50 years
Selenium	41% 22.6μg	NA	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	37% 4.1mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	9.63% 356g	8.22% 304g	3700g per day for Men 19-50 years

Nutrient Comparison: Shiitake Mushrooms VS Baked Red Potatoes per 14 oz

Compare the macro and micronutrient content in 14 oz of Shiitake Mushrooms versus 14 oz of Baked Red Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Shiitake Mushrooms have 4.3 times more Vitamin B2, 2.4 times more Vitamin B3, 4.4 times more Vitamin B5, 1.4 times more Vitamin B6 and more Vitamin D than Baked Red Potatoes.
• While 14 oz of Baked Whole Red Potatoes contain 4.8 times more Vitamin B1 and 2.1 times more Vitamin B9 than Raw Shiitake Mushrooms.
• 14 ounces of Shiitake Mushrooms have insufficient amounts of Vitamin B1
• 14 ounces of Baked Red Potatoes have insufficient amounts of Vitamin D

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

• 14 ounces of Shiitake Mushrooms have 1.3 times more Manganese, 1.6 times more Phosphorus and 2.6 times more Zinc than Baked Red Potatoes.
• While 14 oz of Baked Whole Red Potatoes contain 1.7 times more Iron, 1.4 times more Magnesium and 1.8 times more Potassium than Raw Shiitake Mushrooms.
• Both Shiitake Mushrooms and Baked Red Potatoes contain similar levels of Copper and Water per 14 ounces.
• Both Raw Shiitake Mushrooms as well as Baked Whole Red Potatoes lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Shiitake Mushrooms have 1.7 times more Sugars and 1.4 times more Fiber than Baked Red Potatoes.
• While 14 oz of Baked Whole Red Potatoes contain 2.6 times more Energy and 2.9 times more Carbohydrate than Raw Shiitake Mushrooms.
• Both Shiitake Mushrooms and Baked Red Potatoes offer comparable quantities of Protein per 14 ounces.
• 14 ounces of Shiitake Mushrooms provide inadequate amounts of Energy