Comparing Nutrients in 14 ounces Microwaved White Mushrooms VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Microwaved White Mushrooms	36%	9%	55%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Microwaved White Mushrooms	Baked Red Potatoes	Recommended Dietary Allowance
Energy	4.8% 139kcal	12% 345kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.83g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	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	6.54% 1.1g	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	18.4% 24g	60% 77.8g	130g per day for Men 19-50 years
Sugars	0% 0g	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	% 0g	% 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	27.7% 15.5g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Microwaved White Mushrooms	Baked Red 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	20% 0.24mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	132% 1.7mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	133% 21.2mg	39.6% 6.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.78mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	64.7% 0.84mg	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	16% 63.5μg	26.8% 107μg	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	7.28% 43.7IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwaved White Mushrooms	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	2.4% 24mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	163% 1.47mg	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	16.4% 1.3mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	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	72% 504mg	41% 286mg	700mg per day for Men 19-50 years
Potassium	57% 1937mg	63.6% 2163mg	3400mg per day for Men 19-50 years
Selenium	130% 71.4μg	NA	55μg per day for Men 19-50 years
Sodium	4.5% 67.5mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	26.3% 2.9mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	9.5% 351g	8.22% 304g	3700g per day for Men 19-50 years

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

• Microwaved White Mushrooms have 8.6 times more Vitamin B2, 3.4 times more Vitamin B3, 5.7 times more Vitamin B5 and more Vitamin D than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 4.3 times more Vitamin B6, 1.7 times more Vitamin B9, more Vitamin C and more Vitamin K than Microwaved White Mushrooms.
• Both Microwaved White Mushrooms and Baked Whole Red Potatoes have similar amounts of Vitamin B1 per 14 oz.
• Both Microwaved White Mushrooms as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin E in 14 oz.

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

• Microwaved White Mushrooms have 2.1 times more Copper, 1.8 times more Phosphorus, 1.4 times more Sodium and 1.8 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.1 times more Iron, 2 times more Magnesium and 2.7 times more Manganese than Microwaved White Mushrooms.
• Both Microwaved White Mushrooms and Baked Whole Red Potatoes have similar amounts of Potassium and Water per 14 oz.
• Both Microwaved White Mushrooms as well as Baked Whole Red Potatoes have insufficient amounts of Calcium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Microwaved White Mushrooms have 5.7 times more Omega 6, 1.4 times more Fiber and 1.7 times more Protein than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.5 times more Energy, 3.2 times more Carbohydrate and more Sugars than Microwaved White Mushrooms.
• Both Microwaved White Mushrooms as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 14 oz.