Comparing Nutrients in 1 kilogram Maitake Mushrooms VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Maitake Mushrooms	21%	5%	74%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Maitake Mushrooms	Baked Red Potatoes	Recommended Dietary Allowance
Energy	10.7% 310kcal	30% 870kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	0% 0g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	5.3% 0.9g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.6% 69.7g	151% 196g	130g per day for Men 19-50 years
Sugars	28.6% 20.7g	19.7% 14.3g	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	6.07% 4.4g	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	% 17.4g	% 5.5g	g per day for Men 19-50 years
Sucrose	% 0g	% 4.5g	g per day for Men 19-50 years
Fiber	71% 27g	47.4% 18g	38g per day for Men 19-50 years
Protein	34.6% 19.4g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Maitake Mushrooms	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	122% 1.46mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	186% 2.42mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	412% 66mg	100% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54% 2.7mg	68.2% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43% 0.56mg	163% 2.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1087% 326μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	52.5% 210μg	67.5% 270μg	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	140% 126mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	1872% 11230IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.67% 0.1mg	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Maitake Mushrooms	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	1% 10mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	280% 2.52mg	193% 1.74mg	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	37.5% 3mg	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	25.7% 0.59mg	75.2% 1.73mg	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	106% 740mg	103% 720mg	700mg per day for Men 19-50 years
Potassium	60% 2040mg	160% 5450mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	NA	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	68% 7.5mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	24.4% 904g	20.7% 767g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Maitake Mushrooms vs Baked Red Potatoes:

• Raw Maitake Mushrooms have 2 times more Vitamin B1, 4.8 times more Vitamin B2, 4.1 times more Vitamin B3 and more Vitamin D than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.3 times more Vitamin B5, 3.8 times more Vitamin B6, 1.3 times more Vitamin B9, more Vitamin C and more Vitamin K than Raw Maitake Mushrooms.
• Both Raw Maitake Mushrooms as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin E in 1 kg.

Comparing minerals per 1 kilogram for Maitake Mushrooms vs Baked Red Potatoes:

• Raw Maitake Mushrooms have 1.4 times more Copper and 1.9 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.3 times more Iron, 2.8 times more Magnesium, 2.9 times more Manganese and 2.7 times more Potassium than Raw Maitake Mushrooms.
• Both Raw Maitake Mushrooms and Baked Whole Red Potatoes have similar amounts of Phosphorus and Water per 1 kg.
• Both Raw Maitake Mushrooms as well as Baked Whole Red Potatoes have insufficient amounts of Calcium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Maitake Mushrooms have 1.4 times more Sugars and 1.5 times more Fiber than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.8 times more Energy and 2.8 times more Carbohydrate than Raw Maitake Mushrooms.
• Both Raw Maitake Mushrooms and Baked Whole Red Potatoes have similar amounts of Protein per 1 kg.
• Both Raw Maitake Mushrooms as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 1 kg.