Comparing Nutrients in 1 kilogram Baked White Potatoes VS Dried Shiitake Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Dried Shiitake Mushrooms	11%	3%	86%

Macro Nutrients

	Baked White Potatoes	Dried Shiitake Mushrooms	Recommended Dietary Allowance
Energy	31.7% 920kcal	102% 2960kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	10.2% 9.9g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	7.03% 2.25g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	8.13% 0.13g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	8.1% 1.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 211g	580% 754g	130g per day for Men 19-50 years
Sugars	21% 15.3g	30.5% 22g	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	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	% 6.3g	NA	g per day for Men 19-50 years
Sucrose	% 4g	NA	g per day for Men 19-50 years
Fiber	55.3% 21g	303% 115g	38g per day for Men 19-50 years
Protein	37.5% 21g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Dried Shiitake 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	250% 3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	977% 12.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.3mg	881% 141mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.6% 3.83mg	4380% 219mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	742% 9.65mg	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	408% 1630μg	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	39% 35mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	257% 1540IU	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	Dried Shiitake Mushrooms	Recommended Dietary Allowance
Calcium	10% 100mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	5739% 51.7mg	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	215% 17mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	314% 1320mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	511% 11.8mg	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	420% 2940mg	700mg per day for Men 19-50 years
Potassium	160% 5440mg	451% 15340mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	838% 461μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	8.67% 130mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	696% 76.6mg	11mg per day for Men 19-50 years
Water	20.4% 754g	2.57% 95g	3700g per day for Men 19-50 years

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

• Baked Whole White Potatoes have 3.6 times more Vitamin C and more Vitamin K than Dried Shiitake Mushrooms.
• While Dried Shiitake Mushrooms contain 6.3 times more Vitamin B1, 29.5 times more Vitamin B2, 9.2 times more Vitamin B3, 57.2 times more Vitamin B5, 4.6 times more Vitamin B6, 4.3 times more Vitamin B9 and more Vitamin D than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Dried Shiitake 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 Dried Shiitake Mushrooms:

• Baked Whole White Potatoes have 7.9 times more Water than Dried Shiitake Mushrooms.
• While Dried Shiitake Mushrooms contain 40.7 times more Copper, 2.7 times more Iron, 4.9 times more Magnesium, 6.2 times more Manganese, 3.9 times more Phosphorus, 2.8 times more Potassium, 92.2 times more Selenium and 21.9 times more Zinc than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Dried Shiitake Mushrooms have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dried Shiitake Mushrooms contain 3.2 times more Energy, 6.6 times more Fat, 3.6 times more Carbohydrate, 1.4 times more Sugars, 5.5 times more Fiber and 4.6 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Dried Shiitake Mushrooms have insufficient amounts of Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.