Comparing Nutrients in 14 ounces Stir-Fried Shiitake Mushrooms VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried Shiitake Mushrooms	29%	7%	64%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Stir-Fried Shiitake Mushrooms	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	5.34% 155kcal	17.4% 504kcal	2900kcal per day for Men 19-50 years
Fat	1.43% 1.4g	7.4% 7.2g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	2.07% 0.66g	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	3.55% 0.6g	NA	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	80% 104g	130g per day for Men 19-50 years
Sugars	1.64% 1.2g	3.78% 2.74g	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	27% 10.3g	38g per day for Men 19-50 years
Protein	24.5% 13.7g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried Shiitake Mushrooms	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.7% 0.39mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	83.7% 1.1mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.4mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	108% 5.4mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	7.5% 6.75mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	14% 83.3IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stir-Fried Shiitake Mushrooms	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	0.79% 7.94mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	72% 0.65mg	NA	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	25% 2mg	8mg per day for Men 19-50 years
Magnesium	18% 75.4mg	NA	420mg per day for Men 19-50 years
Manganese	38.5% 0.89mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	38% 1294mg	52.5% 1786mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	NA	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	79% 1183mg	1500mg per day for Men 19-50 years
Zinc	34.6% 3.8mg	NA	11mg per day for Men 19-50 years
Water	9.4% 348g	7.3% 270g	3700g per day for Men 19-50 years

Nutrient Comparison: Stir-Fried Shiitake Mushrooms VS Frozen Roasted Potatoes with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Stir-Fried Shiitake Mushrooms versus 14 oz of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Stir-Fried Shiitake Mushrooms vs Frozen Roasted Potatoes with Salt:

• Both Stir-Fried Shiitake Mushrooms and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 14 oz
• Both Stir-Fried Shiitake Mushrooms as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Stir-Fried Shiitake Mushrooms vs Frozen Roasted Potatoes with Salt:

• 14 ounces of Stir-Fried Shiitake Mushrooms have 1.3 times more Water than Frozen Roasted Potatoes with Salt.
• While 14 oz of Frozen Roasted Potatoes with Salt contain 1.4 times more Potassium and 59.6 times more Sodium than Stir-Fried Shiitake Mushrooms.
• Both Stir-Fried Shiitake Mushrooms and Frozen Roasted Potatoes with Salt contain similar levels of Iron per 14 ounces.
• Both Stir-Fried Shiitake Mushrooms as well as Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Stir-Fried Shiitake Mushrooms have 1.4 times more Fiber and 1.6 times more Protein than Frozen Roasted Potatoes with Salt.
• While 14 oz of Frozen Roasted Potatoes with Salt contain 3.3 times more Energy and 3.4 times more Carbohydrate than Stir-Fried Shiitake Mushrooms.
• 14 ounces of Stir-Fried Shiitake Mushrooms provide inadequate amounts of Energy