Comparing Nutrients in 1 kilogram Baked Red Potatoes VS White Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
White Mushrooms	43%	11%	46%

Macro Nutrients

	Baked Red Potatoes	White Mushrooms	Recommended Dietary Allowance
Energy	30% 870kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	1.56% 0.5g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	9.4% 1.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	151% 196g	25% 32.6g	130g per day for Men 19-50 years
Sugars	19.7% 14.3g	27.3% 20g	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	6.07% 4.4g	2.34% 1.7g	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	% 5.5g	% 15g	g per day for Men 19-50 years
Sucrose	% 4.5g	% 0g	g per day for Men 19-50 years
Fiber	47.4% 18g	26.3% 10g	38g per day for Men 19-50 years
Protein	41% 23g	55% 31g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	White Mushrooms	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	67.5% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	309% 4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	100% 16mg	225% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.2% 3.4mg	300% 15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	163% 2.12mg	80% 1.04mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	302% 91μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	67.5% 270μg	42.5% 170μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	16.7% 0.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	140% 126mg	23.3% 21mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	11.7% 70IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.33% 0.8mg	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	White Mushrooms	Recommended Dietary Allowance
Calcium	9% 90mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	193% 1.74mg	353% 3.18mg	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	87.5% 7mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	75.2% 1.73mg	20.4% 0.47mg	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	103% 720mg	123% 860mg	700mg per day for Men 19-50 years
Potassium	160% 5450mg	94% 3180mg	3400mg per day for Men 19-50 years
Selenium	NA	169% 93μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	47.3% 5.2mg	11mg per day for Men 19-50 years
Water	20.7% 767g	25% 925g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS White Mushrooms per 1 kg

Compare the macro and micronutrient content in 1 kg of Baked Red Potatoes versus 1 kg of White Mushrooms to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Baked Red Potatoes has 2 times more Vitamin B6, 1.6 times more Vitamin B9, 6 times more Vitamin C and more Vitamin K than White Mushrooms.
• While 1 kg of Raw White Mushrooms contains 8 times more Vitamin B2, 2.3 times more Vitamin B3 and 4.4 times more Vitamin B5 than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and White Mushrooms provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of White Mushrooms have insufficient amounts of Vitamin K
• Both Baked Whole Red Potatoes as well as Raw White Mushrooms have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Baked Red Potatoes vs White Mushrooms:

• 1 kilogram of Baked Red Potatoes has 1.4 times more Iron, 3.1 times more Magnesium, 3.7 times more Manganese and 1.7 times more Potassium than White Mushrooms.
• While 1 kg of Raw White Mushrooms contains 1.8 times more Copper and 1.3 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and White Mushrooms contain similar levels of Phosphorus and Water per one kilogram.
• Both Baked Whole Red Potatoes as well as Raw White Mushrooms lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Baked Red Potatoes has 4 times more Energy, 6 times more Carbohydrate and 1.8 times more Fiber than White Mushrooms.
• While 1 kg of Raw White Mushrooms contains 1.4 times more Sugars and 1.3 times more Protein than Baked Whole Red Potatoes.
• 1 kilogram of White Mushrooms provide inadequate amounts of Energy
• Both Baked Whole Red Potatoes as well as Raw White Mushrooms provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.