Comparing Nutrients in 1 kilogram Microwaved White Mushrooms VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Microwaved White Mushrooms	36%	9%	55%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Microwaved White Mushrooms	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	12% 350kcal	50.3% 1460kcal	2900kcal per day for Men 19-50 years
Fat	4.74% 4.6g	51.4% 50g	97g per day for Men 19-50 years
Saturated Fat	1.88% 0.6g	39% 12.5g	32g per day for Men 19-50 years
Omega 3	0% 0g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	16.5% 2.8g	15% 2.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46.5% 60.4g	184% 240g	130g per day for Men 19-50 years
Sugars	0% 0g	2.9% 2.1g	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	% 0g	% 0.7g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.4g	g per day for Men 19-50 years
Fiber	65.8% 25g	52.6% 20g	38g per day for Men 19-50 years
Protein	70% 39g	41.8% 23.4g	56g per day for Men 19-50 years

Vitamins

	Microwaved White Mushrooms	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	50% 0.6mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	332% 4.3mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	334% 53.5mg	134% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	392% 19.6mg	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.7% 0.49mg	151% 1.96mg	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	40% 160μg	77.5% 310μg	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	85.6% 77mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	18.3% 110IU	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	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwaved White Mushrooms	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	6% 60mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	411% 3.7mg	85.6% 0.77mg	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	41.3% 3.3mg	77.5% 6.2mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	28% 0.64mg	68.3% 1.57mg	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	181% 1270mg	116% 810mg	700mg per day for Men 19-50 years
Potassium	144% 4880mg	112% 3800mg	3400mg per day for Men 19-50 years
Selenium	327% 180μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	11.3% 170mg	233% 3490mg	1500mg per day for Men 19-50 years
Zinc	66.4% 7.3mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	24% 885g	18% 671g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Microwaved White Mushrooms vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Microwaved White Mushrooms have 11.6 times more Vitamin B2, 2.5 times more Vitamin B3, 4.4 times more Vitamin B5 and more Vitamin D than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.8 times more Vitamin B1, 4 times more Vitamin B6, 1.9 times more Vitamin B9, more Vitamin C and more Vitamin K than Microwaved White Mushrooms.
• Both Microwaved White Mushrooms as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin E in 1 kg.

Comparing minerals per 1 kilogram for Microwaved White Mushrooms vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Microwaved White Mushrooms have 4.8 times more Copper, 1.6 times more Phosphorus, 1.3 times more Potassium, 36 times more Selenium, 2.1 times more Zinc and 1.3 times more Water than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2.2 times more Calcium, 1.9 times more Iron, 1.5 times more Magnesium, 2.5 times more Manganese and 20.5 times more Sodium than Microwaved White Mushrooms.

Comparison of macro-nutrients per 1 kilogram:

• Microwaved White Mushrooms have 1.3 times more Fiber and 1.7 times more Protein than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 4.2 times more Energy, 10.8 times more Fat, 20.8 times more Saturated Fat, more Omega 3 and 4 times more Carbohydrate than Microwaved White Mushrooms.
• Both Microwaved White Mushrooms and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Omega 6 per 1 kg.
• Both Microwaved White Mushrooms as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.