Comparing Nutrients in 1 pound Boiled White Mushrooms VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled White Mushrooms	25%	12%	63%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Boiled White Mushrooms	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	4.38% 127kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.13g	8.46% 8.2g	97g per day for Men 19-50 years
Saturated Fat	0.86% 0.28g	2.37% 0.76g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	NA	1.6g per day for Men 19-50 years
Omega 6	4.78% 0.81g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.5% 24g	91% 119g	130g per day for Men 19-50 years
Sugars	14.6% 10.6g	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	26.3% 9.98g	31% 11.8g	38g per day for Men 19-50 years
Protein	17.6% 9.84g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Boiled White 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	27.6% 0.33mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	105% 1.36mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	126% 20.2mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	196% 9.8mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	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	20.4% 81.6μg	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	20% 18mg	8.57% 7.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	6.05% 36.3IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.3% 0.045mg	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

	Boiled White Mushrooms	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	2.72% 27.2mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	254% 2.3mg	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	99% 7.9mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	NA	420mg per day for Men 19-50 years
Manganese	22.7% 0.52mg	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	56.4% 395mg	NA	700mg per day for Men 19-50 years
Potassium	47.5% 1615mg	60% 2041mg	3400mg per day for Men 19-50 years
Selenium	98% 54μg	NA	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	90% 1352mg	1500mg per day for Men 19-50 years
Zinc	36% 3.95mg	NA	11mg per day for Men 19-50 years
Water	11% 413g	8.35% 309g	3700g per day for Men 19-50 years

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

• Boiled and Drained White Mushrooms have 2.4 times more Vitamin C than Frozen Roasted Potatoes with Salt.

Comparing minerals per 1 pound for Boiled White Mushrooms vs Frozen Roasted Potatoes with Salt:

• Boiled and Drained White Mushrooms have 3.5 times more Iron and 1.3 times more Water than Frozen Roasted Potatoes with Salt.
• While Frozen Roasted Potatoes with Salt contain 2.5 times more Calcium, 1.3 times more Potassium and 149 times more Sodium than Boiled and Drained White Mushrooms.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained White Mushrooms have 3.4 times more Sugars than Frozen Roasted Potatoes with Salt.
• While Frozen Roasted Potatoes with Salt contain 4.5 times more Energy, 3.9 times more Fat and 4.9 times more Carbohydrate than Boiled and Drained White Mushrooms.
• Both Boiled and Drained White Mushrooms and Frozen Roasted Potatoes with Salt have similar amounts of Fiber and Protein per 1 lb.
• Both Boiled and Drained White Mushrooms as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.