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

Macros Ratio

	Protein	Fat	Carbs
White Mushrooms	43%	11%	46%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	White Mushrooms	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	7.6% 220kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	1.56% 0.5g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	9.4% 1.6g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.6g	201% 262g	130g per day for Men 19-50 years
Sugars	27.3% 20g	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	2.34% 1.7g	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	% 15g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	26.3% 10g	68.4% 26g	38g per day for Men 19-50 years
Protein	55% 31g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	White Mushrooms	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67.5% 0.81mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	309% 4mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	225% 36mg	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	80% 1.04mg	NA	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	302% 91μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	42.5% 170μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	16.7% 0.4μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	23.3% 21mg	19% 17mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	11.7% 70IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.67% 0.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Mushrooms	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	3% 30mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	353% 3.18mg	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	62.5% 5mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	NA	420mg per day for Men 19-50 years
Manganese	20.4% 0.47mg	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	123% 860mg	NA	700mg per day for Men 19-50 years
Potassium	94% 3180mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	169% 93μg	NA	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	47.3% 5.2mg	NA	11mg per day for Men 19-50 years
Water	25% 925g	18.4% 681g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of White 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 White Mushrooms vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of White Mushrooms has 1.2 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 1 kilogram of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

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

• 1 kilogram of White Mushrooms has 1.4 times more Water than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 1.4 times more Potassium and 59.6 times more Sodium than Raw White Mushrooms.
• Both White Mushrooms and Frozen Roasted Potatoes with Salt contain similar levels of Iron per one kilogram.
• Both Raw White 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 White Mushrooms has 2.9 times more Sugars and 1.4 times more Protein than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 5.8 times more Energy, 8 times more Carbohydrate and 2.6 times more Fiber than Raw White Mushrooms.
• 1 kilogram of White Mushrooms provide inadequate amounts of Energy