Comparing Nutrients in 1 pound Microwaved White Mushrooms VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Microwaved White Mushrooms	36%	9%	55%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Microwaved White Mushrooms	Baked Red Potatoes	Recommended Dietary Allowance
Energy	5.47% 159kcal	13.6% 395kcal	2900kcal per day for Men 19-50 years
Fat	2.15% 2.1g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	0.85% 0.27g	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	7.47% 1.27g	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% 27.4g	68.4% 89g	130g per day for Men 19-50 years
Sugars	0% 0g	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	% 0g	% 2.5g	g per day for Men 19-50 years
Sucrose	% 0g	% 2.04g	g per day for Men 19-50 years
Fiber	30% 11.3g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	31.7% 17.7g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Microwaved White Mushrooms	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.7% 0.27mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	150% 1.95mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	152% 24.3mg	45.2% 7.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	178% 8.9mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	74% 0.96mg	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	18% 72.6μg	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	8.3% 50IU	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

	Microwaved White Mushrooms	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	2.72% 27.2mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	186% 1.68mg	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	18.7% 1.5mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	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	82.3% 576mg	46.7% 327mg	700mg per day for Men 19-50 years
Potassium	65% 2214mg	72.7% 2472mg	3400mg per day for Men 19-50 years
Selenium	148% 81.6μg	NA	55μg per day for Men 19-50 years
Sodium	5.14% 77mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	11% 402g	9.4% 348g	3700g per day for Men 19-50 years

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

• Microwaved White Mushrooms have 8.6 times more Vitamin B2, 3.4 times more Vitamin B3, 5.7 times more Vitamin B5 and more Vitamin D than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 4.3 times more Vitamin B6, 1.7 times more Vitamin B9, more Vitamin C and more Vitamin K than Microwaved White Mushrooms.
• Both Microwaved White Mushrooms and Baked Whole Red Potatoes have similar amounts of Vitamin B1 per 1 lb.
• Both Microwaved White 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 Microwaved White Mushrooms vs Baked Red Potatoes:

• Microwaved White Mushrooms have 2.1 times more Copper, 1.8 times more Phosphorus, 1.4 times more Sodium and 1.8 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.1 times more Iron, 2 times more Magnesium and 2.7 times more Manganese than Microwaved White Mushrooms.
• Both Microwaved White Mushrooms and Baked Whole Red Potatoes have similar amounts of Potassium and Water per 1 lb.
• Both Microwaved White Mushrooms as well as Baked Whole Red Potatoes have insufficient amounts of Calcium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Microwaved White Mushrooms have 5.7 times more Omega 6, 1.4 times more Fiber and 1.7 times more Protein than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.5 times more Energy, 3.2 times more Carbohydrate and more Sugars than Microwaved White Mushrooms.
• Both Microwaved White Mushrooms as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 1 lb.