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

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
UV Exposed Portabella Mushrooms	31%	12%	57%

Macro Nutrients

	Baked Red Potatoes	UV Exposed Portabella Mushrooms	Recommended Dietary Allowance
Energy	12% 345kcal	3% 87.3kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	1.43% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	NA	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60% 77.8g	12% 15.4g	130g per day for Men 19-50 years
Sugars	7.83% 5.68g	13.7% 9.92g	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	2.7% 1.94g	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	% 7.98g	g per day for Men 19-50 years
Sucrose	% 1.8g	% 0g	g per day for Men 19-50 years
Fiber	19% 7.14g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	15% 8.37g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	UV Exposed Portabella Mushrooms	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	19.5% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	39.7% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.6% 6.33mg	111% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	90% 4.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.7% 0.84mg	45% 0.59mg	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	27.8% 111μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	8.27% 0.2μg	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	751% 4505IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.1% 0.32mg	0.53% 0.079mg	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	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	126% 1.14mg	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	15.4% 1.23mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	12% 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	61.2% 429mg	700mg per day for Men 19-50 years
Potassium	63.6% 2163mg	42.5% 1445mg	3400mg per day for Men 19-50 years
Selenium	NA	134% 74μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	8.22% 304g	9.96% 368g	3700g per day for Men 19-50 years

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

• Baked Whole Red Potatoes have 1.2 times more Vitamin B1, 1.4 times more Vitamin B6, more Vitamin C and more Vitamin K than Raw Portabella Mushrooms Exposed to UV.
• While Raw Portabella Mushrooms Exposed to UV contain 2.6 times more Vitamin B2, 2.8 times more Vitamin B3, 3.3 times more Vitamin B5, more Vitamin B12 and more Vitamin D than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Raw Portabella Mushrooms Exposed to UV have similar amounts of Vitamin B9 per 14 oz.
• Both Baked Whole Red Potatoes as well as Raw Portabella Mushrooms Exposed to UV have insufficient amounts of Vitamin A and Vitamin E in 14 oz.

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

• Baked Whole Red Potatoes have 2.3 times more Iron, 2.8 times more Magnesium, 2.5 times more Manganese and 1.5 times more Potassium than Raw Portabella Mushrooms Exposed to UV.
• While Raw Portabella Mushrooms Exposed to UV contain 1.6 times more Copper, 1.5 times more Phosphorus and 1.3 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Raw Portabella Mushrooms Exposed to UV have similar amounts of Water per 14 oz.
• Both Baked Whole Red Potatoes as well as Raw 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 4 times more Energy, 5.1 times more Carbohydrate and 1.4 times more Fiber than Raw Portabella Mushrooms Exposed to UV.
• While Raw Portabella Mushrooms Exposed to UV contain 1.7 times more Sugars than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Raw Portabella Mushrooms Exposed to UV have similar amounts of Protein per 14 oz.
• Both Baked Whole Red Potatoes as well as Raw Portabella Mushrooms Exposed to UV have insufficient amounts of Fat, Cholesterol, Fructose, Glucose and Sucrose in 14 oz.