Comparing Nutrients in 1 kilogram Microwaved White Mushrooms VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Microwaved White Mushrooms	36%	9%	55%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Microwaved White Mushrooms	Baked White Potatoes	Recommended Dietary Allowance
Energy	12% 350kcal	31.7% 920kcal	2900kcal per day for Men 19-50 years
Fat	4.74% 4.6g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	1.88% 0.6g	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	16.5% 2.8g	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	46.5% 60.4g	162% 211g	130g per day for Men 19-50 years
Sugars	0% 0g	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	% 0g	% 6.3g	g per day for Men 19-50 years
Sucrose	% 0g	% 4g	g per day for Men 19-50 years
Fiber	65.8% 25g	55.3% 21g	38g per day for Men 19-50 years
Protein	70% 39g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Microwaved White Mushrooms	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	332% 4.3mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	334% 53.5mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	392% 19.6mg	76.6% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.7% 0.49mg	162% 2.1mg	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	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	18.3% 110IU	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

	Microwaved White Mushrooms	Baked White Potatoes	Recommended Dietary Allowance
Calcium	6% 60mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	411% 3.7mg	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	41.3% 3.3mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	28% 0.64mg	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	181% 1270mg	107% 750mg	700mg per day for Men 19-50 years
Potassium	144% 4880mg	160% 5440mg	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	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	66.4% 7.3mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	24% 885g	20.4% 754g	3700g per day for Men 19-50 years

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

• Microwaved White Mushrooms have 1.3 times more Vitamin B1, 10 times more Vitamin B2, 3.5 times more Vitamin B3, 5.1 times more Vitamin B5 and more Vitamin D than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 4.3 times more Vitamin B6, 2.4 times more Vitamin B9, more Vitamin C and more Vitamin K than Microwaved White Mushrooms.
• Both Microwaved White 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 Microwaved White Mushrooms vs Baked White Potatoes:

• Microwaved White Mushrooms have 2.9 times more Copper, 1.7 times more Phosphorus, 36 times more Selenium, 2.4 times more Sodium and 2.1 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.7 times more Calcium, 1.9 times more Iron, 1.9 times more Magnesium and 3 times more Manganese than Microwaved White Mushrooms.
• Both Microwaved White Mushrooms and Baked Whole White Potatoes have similar amounts of Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Microwaved White Mushrooms have 5.7 times more Omega 6 and 1.9 times more Protein than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.6 times more Energy, 3.5 times more Carbohydrate and more Sugars than Microwaved White Mushrooms.
• Both Microwaved White Mushrooms and Baked Whole White Potatoes have similar amounts of Fiber per 1 kg.
• Both Microwaved White Mushrooms as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 1 kg.