Comparing Nutrients in 14 ounces Baked Red Potatoes VS Grilled UV Exposed Portabella Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Grilled UV Exposed Portabella Mushrooms	36%	14%	50%

Macro Nutrients

	Baked Red Potatoes	Grilled UV Exposed Portabella Mushrooms	Recommended Dietary Allowance
Energy	12% 345kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	2.37% 2.3g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	6.14% 1.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	60% 77.8g	13.6% 17.6g	130g per day for Men 19-50 years
Sugars	7.83% 5.68g	12.4% 8.97g	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	2.4% 1.75g	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	% 2.2g	% 8.97g	g per day for Men 19-50 years
Sucrose	% 1.8g	% 0g	g per day for Men 19-50 years
Fiber	19% 7.14g	23% 8.73g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Grilled UV Exposed Portabella Mushrooms	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	123% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.6% 6.33mg	155% 25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	100% 5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.7% 0.84mg	37.2% 0.48mg	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	26.8% 107μg	19% 75.4μg	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	55.6% 50mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	347% 2080IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.1% 0.32mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Grilled UV Exposed Portabella Mushrooms	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	172% 1.54mg	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	34.7% 2.78mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	11.6% 0.27mg	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	41% 286mg	76.5% 536mg	700mg per day for Men 19-50 years
Potassium	63.6% 2163mg	51% 1734mg	3400mg per day for Men 19-50 years
Selenium	NA	158% 87μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	23.5% 2.58mg	11mg per day for Men 19-50 years
Water	8.22% 304g	9.72% 360g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Baked Red Potatoes vs Grilled UV Exposed Portabella Mushrooms:

• Baked Whole Red Potatoes have 1.7 times more Vitamin B6, 1.4 times more Vitamin B9, more Vitamin C and more Vitamin K than Grilled Portabella Mushrooms Exposed to UV.
• While Grilled Portabella Mushrooms Exposed to UV contain 8.1 times more Vitamin B2, 3.9 times more Vitamin B3, 3.7 times more Vitamin B5 and more Vitamin D than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Grilled Portabella Mushrooms Exposed to UV have similar amounts of Vitamin B1 per 14 oz.
• Both Baked Whole Red Potatoes as well as Grilled Portabella Mushrooms Exposed to UV have insufficient amounts of Vitamin E in 14 oz.

Comparing minerals per 14 ounces for Baked Red Potatoes vs Grilled UV Exposed Portabella Mushrooms:

• Baked Whole Red Potatoes have 1.8 times more Iron, 2.2 times more Magnesium, 2.6 times more Manganese and 1.2 times more Potassium than Grilled Portabella Mushrooms Exposed to UV.
• While Grilled Portabella Mushrooms Exposed to UV contain 2.2 times more Copper, 1.9 times more Phosphorus and 1.6 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Grilled Portabella Mushrooms Exposed to UV have similar amounts of Water per 14 oz.
• Both Baked Whole Red Potatoes as well as Grilled Portabella Mushrooms Exposed to UV have insufficient amounts of Calcium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Baked Whole Red Potatoes have 3 times more Energy and 4.4 times more Carbohydrate than Grilled Portabella Mushrooms Exposed to UV.
• While Grilled Portabella Mushrooms Exposed to UV contain 5.4 times more Omega 6, 1.6 times more Sugars and 1.4 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Grilled Portabella Mushrooms Exposed to UV have similar amounts of Fiber per 14 oz.
• Both Baked Whole Red Potatoes as well as Grilled Portabella Mushrooms Exposed to UV have insufficient amounts of Fat, Omega 3, Fructose, Glucose and Sucrose in 14 oz.