Comparing Nutrients in 14 ounces Boiled White Mushrooms VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled White Mushrooms	25%	12%	63%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Boiled White Mushrooms	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	3.83% 111kcal	22% 639kcal	2900kcal per day for Men 19-50 years
Fat	1.92% 1.87g	21% 20.4g	97g per day for Men 19-50 years
Saturated Fat	0.76% 0.24g	13.4% 4.3g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	4.18% 0.71g	6.6% 1.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	84% 109g	130g per day for Men 19-50 years
Sugars	13% 9.3g	1.6% 1.15g	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	NA	0% 0g	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	NA	% 0.48g	g per day for Men 19-50 years
Sucrose	NA	% 0.67g	g per day for Men 19-50 years
Fiber	23% 8.73g	24% 9.13g	38g per day for Men 19-50 years
Protein	15.4% 8.6g	17.8% 9.96g	56g per day for Men 19-50 years

Vitamins

	Boiled White Mushrooms	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	40.4% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	111% 17.7mg	53% 8.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	171% 8.57mg	39% 1.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	52.5% 0.68mg	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	18% 71.4μg	22% 87.3μg	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	17.6% 16mg	52% 47mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	5.3% 31.8IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.26% 0.04mg	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	7.6% 9.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled White Mushrooms	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	2.4% 24mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	222% 2mg	64% 0.58mg	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	86.3% 6.9mg	37.2% 2.98mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	37.8% 0.87mg	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	49.3% 345mg	55% 385mg	700mg per day for Men 19-50 years
Potassium	41.6% 1413mg	55% 1869mg	3400mg per day for Men 19-50 years
Selenium	86% 47.2μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	103% 1552mg	1500mg per day for Men 19-50 years
Zinc	31.4% 3.45mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	9.77% 361g	6.77% 250g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled White Mushrooms vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Boiled and Drained White Mushrooms have 9.7 times more Vitamin B2, 2.1 times more Vitamin B3, 4.4 times more Vitamin B5 and more Vitamin D than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.7 times more Vitamin B1, 1.8 times more Vitamin B6, 3 times more Vitamin C and more Vitamin K than Boiled and Drained White Mushrooms.
• Both Boiled and Drained White Mushrooms and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin B9 per 14 oz.
• Both Boiled and Drained White Mushrooms as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A and Vitamin E in 14 oz.

Comparing minerals per 14 ounces for Boiled White Mushrooms vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Boiled and Drained White Mushrooms have 3.5 times more Copper, 2.3 times more Iron, 119 times more Selenium, 2.2 times more Zinc and 1.4 times more Water than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2.2 times more Calcium, 2.3 times more Magnesium, 1.9 times more Manganese, 1.3 times more Potassium and 195.5 times more Sodium than Boiled and Drained White Mushrooms.
• Both Boiled and Drained White Mushrooms and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Phosphorus per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained White Mushrooms have 8.1 times more Sugars than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 5.8 times more Energy, 10.9 times more Fat, 17.7 times more Saturated Fat, 18 times more Omega 3, 1.6 times more Omega 6 and 5.2 times more Carbohydrate than Boiled and Drained White Mushrooms.
• Both Boiled and Drained White Mushrooms and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Fiber and Protein per 14 oz.
• Both Boiled and Drained White Mushrooms as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.