Comparing Nutrients in 1 pound Stir-Fried Shiitake Mushrooms VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried Shiitake Mushrooms	29%	7%	64%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Stir-Fried Shiitake Mushrooms	Baked Potato Flesh	Recommended Dietary Allowance
Energy	6.1% 177kcal	14.5% 422kcal	2900kcal per day for Men 19-50 years
Fat	1.64% 1.6g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.15g	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	4.06% 0.69g	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	26.8% 35g	75% 98g	130g per day for Men 19-50 years
Sugars	1.88% 1.36g	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	% 1.36g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	43% 16.3g	18% 6.8g	38g per day for Men 19-50 years
Protein	28% 15.6g	16% 8.9g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried Shiitake 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	37.4% 0.45mg	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	96% 1.24mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	110% 17.6mg	39.5% 6.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.17mg	50.3% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.7% 0.79mg	105% 1.37mg	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	16% 63.5μg	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	16% 95IU	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

	Stir-Fried Shiitake Mushrooms	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	0.91% 9.07mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	82% 0.74mg	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	30% 2.4mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	20.5% 86mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	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	72% 503mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	43.5% 1479mg	52% 1774mg	3400mg per day for Men 19-50 years
Selenium	52% 28.6μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	39.6% 4.35mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	10.8% 398g	9.25% 342g	3700g per day for Men 19-50 years

Nutrient Comparison: Stir-Fried Shiitake Mushrooms VS Baked Potato Flesh per 1 lb

Compare the macro and micronutrient content in 1 lb of Stir-Fried Shiitake 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 Stir-Fried Shiitake Mushrooms vs Baked Potato Flesh:

• 1 pound of Stir-Fried Shiitake Mushrooms has 13 times more Vitamin B2, 2.8 times more Vitamin B3, 2.5 times more Vitamin B5, 1.6 times more Vitamin B9 and more Vitamin D than Baked Potato Flesh.
• While 1 lb of Baked Potatoes Flesh no Salt contains 1.7 times more Vitamin B6 and more Vitamin C than Stir-Fried Shiitake Mushrooms.
• Both Stir-Fried Shiitake Mushrooms and Baked Potato Flesh provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Stir-Fried Shiitake Mushrooms have insufficient amounts of Vitamin C
• 1 pound of Baked Potato Flesh have insufficient amounts of Vitamin B2 and Vitamin D
• Both Stir-Fried Shiitake 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 Stir-Fried Shiitake Mushrooms vs Baked Potato Flesh:

• 1 pound of Stir-Fried Shiitake Mushrooms has 1.5 times more Iron, 1.4 times more Manganese, 2.2 times more Phosphorus, 21 times more Selenium and 3.3 times more Zinc than Baked Potato Flesh.
• While 1 lb of Baked Potatoes Flesh no Salt contains 1.3 times more Copper and 1.3 times more Magnesium than Stir-Fried Shiitake Mushrooms.
• Both Stir-Fried Shiitake Mushrooms and Baked Potato Flesh contain similar levels of Potassium and Water per one pound.
• 1 pound of Baked Potato Flesh lack sufficient amounts of Selenium
• Both Stir-Fried Shiitake 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 Stir-Fried Shiitake Mushrooms has 2.4 times more Fiber and 1.8 times more Protein than Baked Potato Flesh.
• While 1 lb of Baked Potatoes Flesh no Salt contains 2.4 times more Energy, 2.8 times more Carbohydrate and 5.7 times more Sugars than Stir-Fried Shiitake Mushrooms.
• 1 pound of Stir-Fried Shiitake Mushrooms provide inadequate amounts of Energy
• Both Stir-Fried Shiitake Mushrooms as well as Baked Potatoes Flesh no Salt provide inadequate amounts of Omega 3 and Omega 6 in one pound.