Comparing Nutrients in 1 pound Dried Shiitake Mushrooms VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Dried Shiitake Mushrooms	11%	3%	86%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Dried Shiitake Mushrooms	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	46.3% 1343kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	4.63% 4.5g	8.46% 8.2g	97g per day for Men 19-50 years
Saturated Fat	3.2% 1.02g	2.37% 0.76g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	NA	1.6g per day for Men 19-50 years
Omega 6	3.7% 0.63g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	263% 342g	91% 119g	130g per day for Men 19-50 years
Sugars	14% 10g	4.3% 3.13g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	137% 52g	31% 11.8g	38g per day for Men 19-50 years
Protein	77.6% 43.5g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Dried Shiitake Mushrooms	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	113% 1.36mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	443% 5.76mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	400% 64mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1987% 99mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	337% 4.38mg	NA	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	185% 739μg	NA	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	17.6% 16mg	8.57% 7.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	116% 699IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Shiitake Mushrooms	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	5% 50mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	2603% 23.4mg	NA	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	98% 7.8mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	143% 599mg	NA	420mg per day for Men 19-50 years
Manganese	232% 5.33mg	NA	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	191% 1334mg	NA	700mg per day for Men 19-50 years
Potassium	205% 6958mg	60% 2041mg	3400mg per day for Men 19-50 years
Selenium	380% 209μg	NA	55μg per day for Men 19-50 years
Sodium	3.93% 59mg	90% 1352mg	1500mg per day for Men 19-50 years
Zinc	316% 34.7mg	NA	11mg per day for Men 19-50 years
Water	1.16% 43g	8.35% 309g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Dried Shiitake Mushrooms vs Frozen Roasted Potatoes with Salt:

• Dried Shiitake Mushrooms have 2.1 times more Vitamin C than Frozen Roasted Potatoes with Salt.

Comparing minerals per 1 pound for Dried Shiitake Mushrooms vs Frozen Roasted Potatoes with Salt:

• Dried Shiitake Mushrooms have 3.4 times more Iron and 3.4 times more Potassium than Frozen Roasted Potatoes with Salt.
• While Frozen Roasted Potatoes with Salt contain 1.4 times more Calcium, 22.9 times more Sodium and 7.2 times more Water than Dried Shiitake Mushrooms.

Comparison of macro-nutrients per 1 pound:

• Dried Shiitake Mushrooms have 2.3 times more Energy, 2.9 times more Carbohydrate, 3.2 times more Sugars, 4.4 times more Fiber and 4.3 times more Protein than Frozen Roasted Potatoes with Salt.
• While Frozen Roasted Potatoes with Salt contain 1.8 times more Fat than Dried Shiitake Mushrooms.
• Both Dried Shiitake Mushrooms as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.