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

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried Shiitake Mushrooms	29%	7%	64%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Stir-Fried Shiitake Mushrooms	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	13.4% 390kcal	55.5% 1610kcal	2900kcal per day for Men 19-50 years
Fat	3.6% 3.5g	53% 51.3g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	34% 11g	32g per day for Men 19-50 years
Omega 3	0% 0g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	8.94% 1.52g	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	59% 76.8g	212% 275g	130g per day for Men 19-50 years
Sugars	4.14% 3g	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	0% 0g	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	% 3g	% 1.2g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.7g	g per day for Men 19-50 years
Fiber	95% 36g	60.5% 23g	38g per day for Men 19-50 years
Protein	61.6% 34.5g	45% 25g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried 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	82.5% 0.99mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	211% 2.74mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	242% 38.7mg	133% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	272% 13.6mg	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	134% 1.74mg	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	35% 140μg	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	0% 0mg	131% 118mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	35% 210IU	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

	Stir-Fried Shiitake Mushrooms	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	2% 20mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	181% 1.63mg	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	66.3% 5.3mg	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	45.2% 190mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	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	159% 1110mg	139% 970mg	700mg per day for Men 19-50 years
Potassium	96% 3260mg	139% 4710mg	3400mg per day for Men 19-50 years
Selenium	115% 63μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	261% 3910mg	1500mg per day for Men 19-50 years
Zinc	87.3% 9.6mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	23.7% 877g	17% 631g	3700g per day for Men 19-50 years

Nutrient Comparison: Stir-Fried Shiitake Mushrooms VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Stir-Fried Shiitake Mushrooms versus 1 kg of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Stir-Fried Shiitake Mushrooms has 8.8 times more Vitamin B2, 1.8 times more Vitamin B3, 2.8 times more Vitamin B5 and more Vitamin D than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 kg of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 1.6 times more Vitamin B9 and more Vitamin C than Stir-Fried Shiitake Mushrooms.
• Both Stir-Fried Shiitake Mushrooms and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide similar amounts of Vitamin B1 and Vitamin B6 per one kilogram.
• 1 kilogram of Stir-Fried Shiitake Mushrooms have insufficient amounts of Vitamin C
• 1 kilogram of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin D
• Both Stir-Fried Shiitake Mushrooms as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin E and Vitamin K in one kilogram.

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

• 1 kilogram of Stir-Fried Shiitake Mushrooms has 63 times more Selenium, 2.4 times more Zinc and 1.4 times more Water than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 kg of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 1.4 times more Iron, 1.5 times more Magnesium, 1.4 times more Potassium and 78.2 times more Sodium than Stir-Fried Shiitake Mushrooms.
• Both Stir-Fried Shiitake Mushrooms and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt contain similar levels of Copper, Manganese and Phosphorus per one kilogram.
• 1 kilogram of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Selenium
• Both Stir-Fried Shiitake Mushrooms as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Stir-Fried Shiitake Mushrooms has 1.6 times more Fiber and 1.4 times more Protein than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 kg of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 4.1 times more Energy, 14.7 times more Fat, 33.8 times more Saturated Fat and 3.6 times more Carbohydrate than Stir-Fried Shiitake Mushrooms.
• 1 kilogram of Stir-Fried Shiitake Mushrooms provide inadequate amounts of Energy
• Both Stir-Fried Shiitake Mushrooms as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.