Comparing Nutrients in 1 kilogram Stir-Fried White Mushrooms VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried White Mushrooms	43%	9%	48%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Stir-Fried White Mushrooms	Baked White Potatoes	Recommended Dietary Allowance
Energy	8.97% 260kcal	31.7% 920kcal	2900kcal per day for Men 19-50 years
Fat	3.4% 3.3g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	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	9.4% 1.6g	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	31% 40.4g	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	47.4% 18g	55.3% 21g	38g per day for Men 19-50 years
Protein	64% 35.8g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried 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	80% 0.96mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	356% 4.63mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	249% 40mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	290% 14.5mg	76.6% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.3% 0.42mg	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	50% 200μg	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	13.3% 80IU	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

	Stir-Fried White Mushrooms	Baked White Potatoes	Recommended Dietary Allowance
Calcium	4% 40mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	323% 2.9mg	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	31.3% 2.5mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	20.4% 0.47mg	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	150% 1050mg	107% 750mg	700mg per day for Men 19-50 years
Potassium	116% 3960mg	160% 5440mg	3400mg per day for Men 19-50 years
Selenium	253% 139μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	52% 5.7mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	24.6% 911g	20.4% 754g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Stir-Fried White Mushrooms vs Baked White Potatoes:

• Stir-Fried White Mushrooms have 2 times more Vitamin B1, 10.8 times more Vitamin B2, 2.6 times more Vitamin B3, 3.8 times more Vitamin B5 and more Vitamin D than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 5 times more Vitamin B6, 1.9 times more Vitamin B9, more Vitamin C and more Vitamin K than Stir-Fried White Mushrooms.
• Both Stir-Fried 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 Stir-Fried White Mushrooms vs Baked White Potatoes:

• Stir-Fried White Mushrooms have 2.3 times more Copper, 1.4 times more Phosphorus, 27.8 times more Selenium, 1.6 times more Zinc and 1.2 times more Water than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.5 times more Calcium, 2.6 times more Iron, 2.5 times more Magnesium, 4 times more Manganese and 1.4 times more Potassium than Stir-Fried White Mushrooms.

Comparison of macro-nutrients per 1 kilogram:

• Stir-Fried White Mushrooms have 1.7 times more Protein than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 3.5 times more Energy, 5.2 times more Carbohydrate and more Sugars than Stir-Fried White Mushrooms.
• Both Stir-Fried White Mushrooms and Baked Whole White Potatoes have similar amounts of Fiber per 1 kg.
• Both Stir-Fried White Mushrooms as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 1 kg.