Comparing Nutrients in 14 ounces Stir-Fried Shiitake Mushrooms VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried Shiitake Mushrooms	29%	7%	64%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Stir-Fried Shiitake Mushrooms	Baked Potato Flesh	Recommended Dietary Allowance
Energy	5.34% 155kcal	12.7% 369kcal	2900kcal per day for Men 19-50 years
Fat	1.43% 1.4g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	3.55% 0.6g	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.4% 30.5g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	1.64% 1.2g	9.3% 6.75g	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	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	% 1.2g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	37.6% 14.3g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	24.5% 13.7g	14% 7.78g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried Shiitake Mushrooms	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.7% 0.39mg	34.7% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	83.7% 1.1mg	6.4% 0.083mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.4mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	108% 5.4mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	92% 1.2mg	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	14% 55.6μg	8.93% 35.7μg	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	56.4% 51mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	14% 83.3IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stir-Fried Shiitake Mushrooms	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	0.79% 7.94mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	72% 0.65mg	95% 0.85mg	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	26.3% 2.1mg	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	18% 75.4mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	38.5% 0.89mg	27.8% 0.64mg	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% 441mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	38% 1294mg	45.6% 1552mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	34.6% 3.8mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	9.4% 348g	8.1% 299g	3700g per day for Men 19-50 years

Nutrient Comparison: Stir-Fried Shiitake Mushrooms VS Baked Potato Flesh per 14 oz

Compare the macro and micronutrient content in 14 oz of Stir-Fried Shiitake Mushrooms versus 14 oz of Baked Potato Flesh to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Stir-Fried Shiitake Mushrooms vs Baked Potato Flesh:

• 14 ounces of Stir-Fried Shiitake Mushrooms have 13 times more Vitamin B2, 2.8 times more Vitamin B3, 2.5 times more Vitamin B5, 1.6 times more Vitamin B9 and more Vitamin D than Baked Potato Flesh.
• While 14 oz of Baked Potatoes Flesh no Salt contain 1.7 times more Vitamin B6 and more Vitamin C than Stir-Fried Shiitake Mushrooms.
• Both Stir-Fried Shiitake Mushrooms and Baked Potato Flesh provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Stir-Fried Shiitake Mushrooms have insufficient amounts of Vitamin C
• 14 ounces of Baked Potato Flesh have insufficient amounts of Vitamin B2 and Vitamin D
• Both Stir-Fried Shiitake Mushrooms as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin E and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Stir-Fried Shiitake Mushrooms vs Baked Potato Flesh:

• 14 ounces of Stir-Fried Shiitake Mushrooms have 1.5 times more Iron, 1.4 times more Manganese, 2.2 times more Phosphorus, 21 times more Selenium and 3.3 times more Zinc than Baked Potato Flesh.
• While 14 oz of Baked Potatoes Flesh no Salt contain 1.3 times more Copper and 1.3 times more Magnesium than Stir-Fried Shiitake Mushrooms.
• Both Stir-Fried Shiitake Mushrooms and Baked Potato Flesh contain similar levels of Potassium and Water per 14 ounces.
• 14 ounces of Baked Potato Flesh lack sufficient amounts of Selenium
• Both Stir-Fried Shiitake Mushrooms as well as Baked Potatoes Flesh no Salt lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Stir-Fried Shiitake Mushrooms have 2.4 times more Fiber and 1.8 times more Protein than Baked Potato Flesh.
• While 14 oz of Baked Potatoes Flesh no Salt contain 2.4 times more Energy, 2.8 times more Carbohydrate and 5.7 times more Sugars than Stir-Fried Shiitake Mushrooms.
• 14 ounces of Stir-Fried Shiitake Mushrooms provide inadequate amounts of Energy
• Both Stir-Fried Shiitake Mushrooms as well as Baked Potatoes Flesh no Salt provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.