Comparing Nutrients in 1 pound Oyster Mushrooms VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Oyster Mushrooms	32%	9%	59%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Oyster Mushrooms	Baked Red Potatoes	Recommended Dietary Allowance
Energy	5.16% 150kcal	13.6% 395kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	0% 0g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.2% 27.6g	68.4% 89g	130g per day for Men 19-50 years
Sugars	6.94% 5.03g	8.95% 6.5g	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	2.75% 2g	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	% 5.03g	% 2.5g	g per day for Men 19-50 years
Sucrose	% 0g	% 2.04g	g per day for Men 19-50 years
Fiber	27.5% 10.4g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	27% 15g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Oyster Mushrooms	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47.2% 0.57mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	122% 1.6mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	141% 22.5mg	45.2% 7.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	117% 5.85mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.4% 0.5mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	106% 32μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	43% 172μg	30.6% 122μg	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	63.5% 57mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	22% 132IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oyster Mushrooms	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	123% 1.1mg	87.7% 0.79mg	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	75.4% 6.03mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	22.3% 0.51mg	34% 0.78mg	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	77.8% 544mg	46.7% 327mg	700mg per day for Men 19-50 years
Potassium	56% 1905mg	72.7% 2472mg	3400mg per day for Men 19-50 years
Selenium	21.4% 11.8μg	NA	55μg per day for Men 19-50 years
Sodium	5.44% 81.6mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	31.8% 3.5mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	11% 405g	9.4% 348g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Oyster Mushrooms vs Baked Red Potatoes:

• Raw Oyster Mushrooms have 1.7 times more Vitamin B1, 7 times more Vitamin B2, 3.1 times more Vitamin B3, 3.8 times more Vitamin B5, 1.4 times more Vitamin B9 and more Vitamin D than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.9 times more Vitamin B6, more Vitamin C and more Vitamin K than Raw Oyster Mushrooms.
• Both Raw Oyster Mushrooms as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin E in 1 lb.

Comparing minerals per 1 pound for Oyster Mushrooms vs Baked Red Potatoes:

• Raw Oyster Mushrooms have 1.4 times more Copper, 1.9 times more Iron, 1.7 times more Phosphorus, 1.5 times more Sodium and 1.9 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.6 times more Magnesium, 1.5 times more Manganese and 1.3 times more Potassium than Raw Oyster Mushrooms.
• Both Raw Oyster Mushrooms and Baked Whole Red Potatoes have similar amounts of Water per 1 lb.
• Both Raw Oyster Mushrooms as well as Baked Whole Red Potatoes have insufficient amounts of Calcium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Oyster Mushrooms have 1.3 times more Fiber and 1.4 times more Protein than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.6 times more Energy, 3.2 times more Carbohydrate and 1.3 times more Sugars than Raw Oyster Mushrooms.
• Both Raw Oyster Mushrooms as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 1 lb.