Comparing Nutrients in 1 kilogram Dried Shiitake Mushrooms VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Dried Shiitake Mushrooms	11%	3%	86%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Dried Shiitake Mushrooms	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	102% 2960kcal	55.5% 1610kcal	2900kcal per day for Men 19-50 years
Fat	10.2% 9.9g	53% 51.3g	97g per day for Men 19-50 years
Saturated Fat	7.03% 2.25g	34% 11g	32g per day for Men 19-50 years
Omega 3	8.13% 0.13g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	8.1% 1.38g	16.6% 2.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	580% 754g	212% 275g	130g per day for Men 19-50 years
Sugars	30.5% 22g	4% 2.9g	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	NA	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	NA	% 1.2g	g per day for Men 19-50 years
Sucrose	NA	% 1.7g	g per day for Men 19-50 years
Fiber	303% 115g	60.5% 23g	38g per day for Men 19-50 years
Protein	171% 96g	45% 25g	56g per day for Men 19-50 years

Vitamins

	Dried Shiitake Mushrooms	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	250% 3mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	977% 12.7mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	881% 141mg	133% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4380% 219mg	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	742% 9.65mg	132% 1.72mg	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	408% 1630μg	55% 220μg	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	39% 35mg	131% 118mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	257% 1540IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	19% 23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Shiitake Mushrooms	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	11% 110mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	5739% 51.7mg	161% 1.45mg	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	215% 17mg	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	314% 1320mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	511% 11.8mg	95% 2.2mg	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	420% 2940mg	139% 970mg	700mg per day for Men 19-50 years
Potassium	451% 15340mg	139% 4710mg	3400mg per day for Men 19-50 years
Selenium	838% 461μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	8.67% 130mg	261% 3910mg	1500mg per day for Men 19-50 years
Zinc	696% 76.6mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	2.57% 95g	17% 631g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Dried Shiitake Mushrooms vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Dried Shiitake Mushrooms have 2.5 times more Vitamin B1, 41 times more Vitamin B2, 6.6 times more Vitamin B3, 44.6 times more Vitamin B5, 5.6 times more Vitamin B6, 7.4 times more Vitamin B9 and more Vitamin D than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 3.4 times more Vitamin C and more Vitamin K than Dried Shiitake Mushrooms.
• Both Dried Shiitake Mushrooms as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A and Vitamin E in 1 kg.

Comparing minerals per 1 kilogram for Dried Shiitake Mushrooms vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Dried Shiitake Mushrooms have 35.6 times more Copper, 2.3 times more Iron, 4.7 times more Magnesium, 5.4 times more Manganese, 3 times more Phosphorus, 3.3 times more Potassium, 461 times more Selenium and 19.2 times more Zinc than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 30.1 times more Sodium and 6.6 times more Water than Dried Shiitake Mushrooms.
• Both Dried Shiitake Mushrooms and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dried Shiitake Mushrooms have 1.8 times more Energy, 2.7 times more Carbohydrate, 7.6 times more Sugars, 5 times more Fiber and 3.8 times more Protein than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 5.2 times more Fat, 4.8 times more Saturated Fat, 1.4 times more Omega 3 and 2.1 times more Omega 6 than Dried Shiitake Mushrooms.
• Both Dried Shiitake Mushrooms as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.