Comparing Nutrients in 1 pound Baked Potato Flesh VS Cooked Shiitake Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Cooked Shiitake Mushrooms	9%	3%	88%

Macro Nutrients

	Baked Potato Flesh	Cooked Shiitake Mushrooms	Recommended Dietary Allowance
Energy	14.5% 422kcal	8.76% 254kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	50.2% 65.3g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	24% 17.4g	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	18% 6.8g	25% 9.53g	38g per day for Men 19-50 years
Protein	16% 8.9g	12.6% 7.08g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Cooked Shiitake Mushrooms	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.7% 0.48mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	59.3% 0.77mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.5% 6.33mg	42.5% 6.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.3% 2.5mg	326% 16.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	55.5% 0.72mg	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	10.2% 41μg	24% 95μg	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	64.5% 58mg	1.5% 1.36mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	21% 127IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.2% 0.18mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Cooked Shiitake Mushrooms	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	108% 0.98mg	452% 4.06mg	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	20% 1.6mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	31.8% 0.73mg	40.2% 0.93mg	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	32.4% 227mg	18.8% 132mg	700mg per day for Men 19-50 years
Potassium	52% 1774mg	15.6% 531mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	205% 112μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	55% 6.03mg	11mg per day for Men 19-50 years
Water	9.25% 342g	10.2% 379g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Cooked Shiitake Mushrooms per 1 lb

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

Lets compare vitamin content per 1 pound of Baked Potato Flesh vs Cooked Shiitake Mushrooms:

• 1 pound of Baked Potato Flesh has 2.8 times more Vitamin B1, 1.9 times more Vitamin B6 and 42.7 times more Vitamin C than Cooked Shiitake Mushrooms.
• While 1 lb of Cooked Shiitake Mushrooms no Salt contains 8.1 times more Vitamin B2, 6.5 times more Vitamin B5, 2.3 times more Vitamin B9 and more Vitamin D than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Cooked Shiitake Mushrooms provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Baked Potato Flesh have insufficient amounts of Vitamin B2 and Vitamin D
• 1 pound of Cooked Shiitake Mushrooms have insufficient amounts of Vitamin C
• Both Baked Potatoes Flesh no Salt as well as Cooked Shiitake Mushrooms no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin E and Vitamin K in one pound.

Comparing minerals per 1 pound for Baked Potato Flesh vs Cooked Shiitake Mushrooms:

• 1 pound of Baked Potato Flesh has 1.8 times more Magnesium, 1.7 times more Phosphorus and 3.3 times more Potassium than Cooked Shiitake Mushrooms.
• While 1 lb of Cooked Shiitake Mushrooms no Salt contains 4.2 times more Copper, 1.3 times more Iron, 1.3 times more Manganese, 82.7 times more Selenium and 4.6 times more Zinc than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Cooked Shiitake Mushrooms contain similar levels of Water per one pound.
• 1 pound of Baked Potato Flesh lack sufficient amounts of Selenium
• Both Baked Potatoes Flesh no Salt as well as Cooked Shiitake Mushrooms no Salt lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Baked Potato Flesh has 1.7 times more Energy, 1.5 times more Carbohydrate and 1.3 times more Protein than Cooked Shiitake Mushrooms.
• While 1 lb of Cooked Shiitake Mushrooms no Salt contains 2.3 times more Sugars and 1.4 times more Fiber than Baked Potatoes Flesh no Salt.
• 1 pound of Cooked Shiitake Mushrooms provide inadequate amounts of Energy
• Both Baked Potatoes Flesh no Salt as well as Cooked Shiitake Mushrooms no Salt provide inadequate amounts of Omega 3 and Omega 6 in one pound.