Comparing Nutrients in 1 kilogram Baked White Potatoes VS Grilled UV Exposed Portabella Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Grilled UV Exposed Portabella Mushrooms	36%	14%	50%

Macro Nutrients

	Baked White Potatoes	Grilled UV Exposed Portabella Mushrooms	Recommended Dietary Allowance
Energy	31.7% 920kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	5.98% 5.8g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	0.88% 0.28g	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	15.5% 2.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	162% 211g	34% 44.4g	130g per day for Men 19-50 years
Sugars	21% 15.3g	31% 22.6g	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	% 22.6g	g per day for Men 19-50 years
Sucrose	% 4g	% 0g	g per day for Men 19-50 years
Fiber	55.3% 21g	58% 22g	38g per day for Men 19-50 years
Protein	37.5% 21g	58.6% 32.8g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Grilled UV Exposed Portabella Mushrooms	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	310% 4.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.3mg	391% 62.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.6% 3.83mg	252% 12.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	94% 1.22mg	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	95% 380μg	47.5% 190μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	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	873% 5240IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.67% 0.4mg	0% 0mg	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	Grilled UV Exposed Portabella Mushrooms	Recommended Dietary Allowance
Calcium	10% 100mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	432% 3.9mg	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	50% 4mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	29% 0.67mg	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	193% 1350mg	700mg per day for Men 19-50 years
Potassium	160% 5440mg	129% 4370mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	398% 219μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	59% 6.5mg	11mg per day for Men 19-50 years
Water	20.4% 754g	24.5% 907g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Baked White Potatoes vs Grilled UV Exposed Portabella Mushrooms:

• Baked Whole White Potatoes have 1.7 times more Vitamin B6, 2 times more Vitamin B9, more Vitamin C and more Vitamin K than Grilled Portabella Mushrooms Exposed to UV.
• While Grilled Portabella Mushrooms Exposed to UV contain 1.5 times more Vitamin B1, 9.4 times more Vitamin B2, 4.1 times more Vitamin B3, 3.3 times more Vitamin B5 and more Vitamin D than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Grilled Portabella Mushrooms Exposed to UV have insufficient amounts of Vitamin E in 1 kg.

Comparing minerals per 1 kilogram for Baked White Potatoes vs Grilled UV Exposed Portabella Mushrooms:

• Baked Whole White Potatoes have 3.3 times more Calcium, 1.6 times more Iron, 2.1 times more Magnesium, 2.8 times more Manganese and 1.2 times more Potassium than Grilled Portabella Mushrooms Exposed to UV.
• While Grilled Portabella Mushrooms Exposed to UV contain 3.1 times more Copper, 1.8 times more Phosphorus, 43.8 times more Selenium and 1.9 times more Zinc than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Grilled Portabella Mushrooms Exposed to UV have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Baked Whole White Potatoes have 3.2 times more Energy and 4.7 times more Carbohydrate than Grilled Portabella Mushrooms Exposed to UV.
• While Grilled Portabella Mushrooms Exposed to UV contain 5.4 times more Omega 6, 1.5 times more Sugars and 1.6 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Grilled Portabella Mushrooms Exposed to UV have similar amounts of Fiber per 1 kg.
• Both Baked Whole White Potatoes as well as Grilled Portabella Mushrooms Exposed to UV have insufficient amounts of Fat, Omega 3, Fructose, Glucose and Sucrose in 1 kg.