Comparing Nutrients in 1 kilogram Enoki Mushrooms VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Enoki Mushrooms	24%	6%	70%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Enoki Mushrooms	Baked Potato Flesh	Recommended Dietary Allowance
Energy	12.8% 370kcal	32% 930kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	25.6% 0.41g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	4.82% 0.82g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60% 78g	166% 216g	130g per day for Men 19-50 years
Sugars	3.03% 2.2g	23.4% 17g	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	% 2.2g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	71% 27g	39.5% 15g	38g per day for Men 19-50 years
Protein	47.5% 26.6g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Enoki Mushrooms	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	188% 2.25mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	154% 2mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	440% 70.3mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	270% 13.5mg	111% 5.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	232% 3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	417% 125μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	120% 480μg	22.5% 90μg	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	142% 128mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	8.33% 50IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.67% 0.1mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enoki Mushrooms	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	0% 0mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	119% 1.07mg	239% 2.15mg	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	144% 11.5mg	43.8% 3.5mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	32.6% 0.75mg	70% 1.6mg	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	150% 1050mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	106% 3590mg	115% 3910mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	59% 6.5mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	24% 883g	20.4% 754g	3700g per day for Men 19-50 years

Nutrient Comparison: Enoki Mushrooms VS Baked Potato Flesh per 1 kg

Compare the macro and micronutrient content in 1 kg of Enoki Mushrooms versus 1 kg of Baked Potato Flesh to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Enoki Mushrooms vs Baked Potato Flesh:

• 1 kilogram of Enoki Mushrooms has 2.1 times more Vitamin B1, 9.5 times more Vitamin B2, 5 times more Vitamin B3, 2.4 times more Vitamin B5 and 5.3 times more Vitamin B9 than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains 3 times more Vitamin B6 and more Vitamin C than Raw Enoki Mushrooms.
• 1 kilogram of Enoki Mushrooms have insufficient amounts of Vitamin C
• 1 kilogram of Baked Potato Flesh have insufficient amounts of Vitamin B2
• Both Raw Enoki Mushrooms as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Enoki Mushrooms vs Baked Potato Flesh:

• 1 kilogram of Enoki Mushrooms has 3.3 times more Iron, 2.1 times more Phosphorus, 7.3 times more Selenium and 2.2 times more Zinc than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains 2 times more Copper, 1.6 times more Magnesium and 2.1 times more Manganese than Raw Enoki Mushrooms.
• Both Enoki Mushrooms and Baked Potato Flesh contain similar levels of Potassium and Water per one kilogram.
• 1 kilogram of Baked Potato Flesh lack sufficient amounts of Selenium
• Both Raw Enoki Mushrooms as well as Baked Potatoes Flesh no Salt lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Enoki Mushrooms has 4.1 times more Omega 3, 1.8 times more Fiber and 1.4 times more Protein than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains 2.5 times more Energy, 2.8 times more Carbohydrate and 7.7 times more Sugars than Raw Enoki Mushrooms.
• 1 kilogram of Enoki Mushrooms provide inadequate amounts of Energy
• 1 kilogram of Baked Potato Flesh provide inadequate amounts of Omega 3
• Both Raw Enoki Mushrooms as well as Baked Potatoes Flesh no Salt provide inadequate amounts of Omega 6 in one kilogram.