Comparing Nutrients in 1 kilogram Baked White Potatoes VS Maitake Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Maitake Mushrooms	21%	5%	74%

Macro Nutrients

	Baked White Potatoes	Maitake Mushrooms	Recommended Dietary Allowance
Energy	31.7% 920kcal	10.7% 310kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	0.94% 0.3g	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	5.3% 0.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 211g	53.6% 69.7g	130g per day for Men 19-50 years
Sugars	21% 15.3g	28.6% 20.7g	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	4.97% 3.6g	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	% 6.3g	% 17.4g	g per day for Men 19-50 years
Sucrose	% 4g	% 0g	g per day for Men 19-50 years
Fiber	55.3% 21g	71% 27g	38g per day for Men 19-50 years
Protein	37.5% 21g	34.6% 19.4g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Maitake 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	40% 0.48mg	122% 1.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	186% 2.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.3mg	412% 66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.6% 3.83mg	54% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1087% 326μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	95% 380μg	52.5% 210μg	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	140% 126mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	1872% 11230IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.67% 0.4mg	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Maitake Mushrooms	Recommended Dietary Allowance
Calcium	10% 100mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	280% 2.52mg	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	80% 6.4mg	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	25.7% 0.59mg	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	107% 750mg	106% 740mg	700mg per day for Men 19-50 years
Potassium	160% 5440mg	60% 2040mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	68% 7.5mg	11mg per day for Men 19-50 years
Water	20.4% 754g	24.4% 904g	3700g per day for Men 19-50 years

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

• Baked Whole White Potatoes have 1.4 times more Vitamin B5, 3.8 times more Vitamin B6, 1.8 times more Vitamin B9, more Vitamin C and more Vitamin K than Raw Maitake Mushrooms.
• While Raw Maitake Mushrooms contain 3 times more Vitamin B1, 5.6 times more Vitamin B2, 4.3 times more Vitamin B3 and more Vitamin D than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Raw Maitake Mushrooms have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin E in 1 kg.

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

• Baked Whole White Potatoes have 10 times more Calcium, 2.1 times more Iron, 2.7 times more Magnesium, 3.2 times more Manganese and 2.7 times more Potassium than Raw Maitake Mushrooms.
• While Raw Maitake Mushrooms contain 2 times more Copper, 4.4 times more Selenium and 2.1 times more Zinc than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Maitake Mushrooms have similar amounts of Phosphorus and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Baked Whole White Potatoes have 3 times more Energy and 3 times more Carbohydrate than Raw Maitake Mushrooms.
• While Raw Maitake Mushrooms contain 1.4 times more Sugars and 1.3 times more Fiber than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Maitake Mushrooms have similar amounts of Protein per 1 kg.
• Both Baked Whole White Potatoes as well as Raw Maitake Mushrooms have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 1 kg.