Comparing Nutrients in 1 pound Grilled Portabella Mushrooms VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Grilled Portabella Mushrooms	36%	14%	50%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Grilled Portabella Mushrooms	Baked Potato Flesh	Recommended Dietary Allowance
Energy	4.54% 132kcal	14.5% 422kcal	2900kcal per day for Men 19-50 years
Fat	2.7% 2.63g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	6.2% 1.05g	0.85% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.5% 20g	75% 98g	130g per day for Men 19-50 years
Sugars	14% 10.3g	10.6% 7.7g	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	0% 0g	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	% 10.3g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	26.3% 9.98g	18% 6.8g	38g per day for Men 19-50 years
Protein	26.6% 15g	16% 8.9g	56g per day for Men 19-50 years

Vitamins

	Grilled Portabella Mushrooms	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	141% 1.83mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	177% 28.4mg	39.5% 6.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	114% 5.7mg	50.3% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.6% 0.55mg	105% 1.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	168% 50.3μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	21.5% 86μg	10.2% 41μg	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	64.5% 58mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	10.6% 63.5IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Grilled Portabella Mushrooms	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	196% 1.76mg	108% 0.98mg	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	22.7% 1.8mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	13.2% 0.3mg	31.8% 0.73mg	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	87.5% 612mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	58.3% 1982mg	52% 1774mg	3400mg per day for Men 19-50 years
Selenium	181% 99μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	27% 2.95mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	11% 411g	9.25% 342g	3700g per day for Men 19-50 years

Nutrient Comparison: Grilled Portabella Mushrooms VS Baked Potato Flesh per 1 lb

Compare the macro and micronutrient content in 1 lb of Grilled Portabella Mushrooms versus 1 lb of Baked Potato Flesh to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Grilled Portabella Mushrooms vs Baked Potato Flesh:

• 1 pound of Grilled Portabella Mushrooms has 19.2 times more Vitamin B2, 4.5 times more Vitamin B3, 2.3 times more Vitamin B5, 2.1 times more Vitamin B9 and more Vitamin D than Baked Potato Flesh.
• While 1 lb of Baked Potatoes Flesh no Salt contains 1.5 times more Vitamin B1, 2.5 times more Vitamin B6 and more Vitamin C than Grilled Portabella Mushrooms.
• 1 pound of Grilled Portabella Mushrooms have insufficient amounts of Vitamin C
• 1 pound of Baked Potato Flesh have insufficient amounts of Vitamin B2 and Vitamin D
• Both Grilled Portabella Mushrooms as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin E and Vitamin K in one pound.

Comparing minerals per 1 pound for Grilled Portabella Mushrooms vs Baked Potato Flesh:

• 1 pound of Grilled Portabella Mushrooms has 1.8 times more Copper, 2.7 times more Phosphorus, 73 times more Selenium, 2.2 times more Zinc and 1.2 times more Water than Baked Potato Flesh.
• While 1 lb of Baked Potatoes Flesh no Salt contains 1.9 times more Magnesium and 2.4 times more Manganese than Grilled Portabella Mushrooms.
• Both Grilled Portabella Mushrooms and Baked Potato Flesh contain similar levels of Iron and Potassium per one pound.
• 1 pound of Baked Potato Flesh lack sufficient amounts of Selenium
• Both Grilled Portabella Mushrooms as well as Baked Potatoes Flesh no Salt lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Grilled Portabella Mushrooms has 1.3 times more Sugars, 1.5 times more Fiber and 1.7 times more Protein than Baked Potato Flesh.
• While 1 lb of Baked Potatoes Flesh no Salt contains 3.2 times more Energy and 4.9 times more Carbohydrate than Grilled Portabella Mushrooms.
• 1 pound of Grilled Portabella Mushrooms provide inadequate amounts of Energy
• Both Grilled Portabella Mushrooms as well as Baked Potatoes Flesh no Salt provide inadequate amounts of Omega 3 and Omega 6 in one pound.