Comparing Nutrients in 1 kilogram Shiitake Mushrooms VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Shiitake Mushrooms	22%	11%	67%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Shiitake Mushrooms	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	11.7% 340kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	5.05% 4.9g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	NA	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52.2% 68g	201% 262g	130g per day for Men 19-50 years
Sugars	33% 24g	9.5% 6.9g	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	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	% 24g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	65.8% 25g	68.4% 26g	38g per day for Men 19-50 years
Protein	40% 22.4g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Shiitake Mushrooms	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	167% 2.17mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	242% 38.8mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	300% 15mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	225% 2.93mg	NA	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	202% 60.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	32.5% 130μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	19% 17mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	30% 180IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Shiitake Mushrooms	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	2% 20mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	158% 1.42mg	NA	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	51.3% 4.1mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	NA	420mg per day for Men 19-50 years
Manganese	100% 2.3mg	NA	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	160% 1120mg	NA	700mg per day for Men 19-50 years
Potassium	89.4% 3040mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	104% 57μg	NA	55μg per day for Men 19-50 years
Sodium	6% 90mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	NA	11mg per day for Men 19-50 years
Water	24.3% 897g	18.4% 681g	3700g per day for Men 19-50 years

Nutrient Comparison: Shiitake Mushrooms VS Frozen Roasted Potatoes with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Shiitake Mushrooms versus 1 kg of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Shiitake Mushrooms vs Frozen Roasted Potatoes with Salt:

• Both Raw Shiitake Mushrooms and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 1 kg

Comparing minerals per 1 kilogram for Shiitake Mushrooms vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Shiitake Mushrooms has 1.3 times more Water than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 1.5 times more Potassium and 33.1 times more Sodium than Raw Shiitake Mushrooms.
• Both Shiitake Mushrooms and Frozen Roasted Potatoes with Salt contain similar levels of Iron per one kilogram.
• Both Raw Shiitake Mushrooms as well as Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Shiitake Mushrooms has 3.4 times more Sugars than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 3.7 times more Energy and 3.9 times more Carbohydrate than Raw Shiitake Mushrooms.
• Both Shiitake Mushrooms and Frozen Roasted Potatoes with Salt offer comparable quantities of Fiber and Protein per one kilogram.
• 1 kilogram of Shiitake Mushrooms provide inadequate amounts of Energy