Comparing Nutrients in 1 kilogram Oyster Mushrooms VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Oyster Mushrooms	32%	9%	59%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Oyster Mushrooms	Baked White Potatoes	Recommended Dietary Allowance
Energy	11.4% 330kcal	31.7% 920kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	1.94% 0.62g	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	7.24% 1.23g	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	47% 61g	162% 211g	130g per day for Men 19-50 years
Sugars	15.3% 11g	21% 15.3g	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	4.97% 3.6g	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	% 11g	% 6.3g	g per day for Men 19-50 years
Sucrose	% 0g	% 4g	g per day for Men 19-50 years
Fiber	60.5% 23g	55.3% 21g	38g per day for Men 19-50 years
Protein	59% 33g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Oyster Mushrooms	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	104% 1.25mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	268% 3.5mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	310% 49.6mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	258% 13mg	76.6% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84.6% 1.1mg	162% 2.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	235% 70.4μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	95% 380μg	95% 380μg	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	48.3% 290IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oyster Mushrooms	Baked White Potatoes	Recommended Dietary Allowance
Calcium	3% 30mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	271% 2.44mg	141% 1.27mg	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	166% 13.3mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	82% 1.9mg	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	171% 1200mg	107% 750mg	700mg per day for Men 19-50 years
Potassium	124% 4200mg	160% 5440mg	3400mg per day for Men 19-50 years
Selenium	47.3% 26μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	12% 180mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	70% 7.7mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	24% 892g	20.4% 754g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Oyster Mushrooms vs Baked White Potatoes:

• Raw Oyster Mushrooms have 2.6 times more Vitamin B1, 8.1 times more Vitamin B2, 3.2 times more Vitamin B3, 3.4 times more Vitamin B5 and more Vitamin D than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.9 times more Vitamin B6, more Vitamin C and more Vitamin K than Raw Oyster Mushrooms.
• Both Raw Oyster Mushrooms and Baked Whole White Potatoes have similar amounts of Vitamin B9 per 1 kg.
• Both Raw Oyster Mushrooms as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin E in 1 kg.

Comparing minerals per 1 kilogram for Oyster Mushrooms vs Baked White Potatoes:

• Raw Oyster Mushrooms have 1.9 times more Copper, 2.1 times more Iron, 1.6 times more Phosphorus, 5.2 times more Selenium, 2.6 times more Sodium and 2.2 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 3.3 times more Calcium, 1.5 times more Magnesium, 1.7 times more Manganese and 1.3 times more Potassium than Raw Oyster Mushrooms.
• Both Raw Oyster Mushrooms and Baked Whole White Potatoes have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Oyster Mushrooms have 1.6 times more Protein than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.8 times more Energy, 3.5 times more Carbohydrate and 1.4 times more Sugars than Raw Oyster Mushrooms.
• Both Raw Oyster Mushrooms and Baked Whole White Potatoes have similar amounts of Fiber per 1 kg.
• Both Raw Oyster Mushrooms as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 1 kg.