Comparing Nutrients in 1 pound Boiled Potato Flesh, Cooked In Skin VS Cooked Shiitake Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%
Cooked Shiitake Mushrooms	9%	3%	88%

Macro Nutrients

	Boiled Potato Flesh, Cooked In Skin	Cooked Shiitake Mushrooms	Recommended Dietary Allowance
Energy	13.6% 395kcal	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	70.2% 91g	50.2% 65.3g	130g per day for Men 19-50 years
Sugars	5.7% 4.13g	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	1.8% 1.3g	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	% 1.54g	NA	g per day for Men 19-50 years
Sucrose	% 0.86g	NA	g per day for Men 19-50 years
Fiber	21.5% 8.16g	25% 9.53g	38g per day for Men 19-50 years
Protein	15% 8.5g	12.6% 7.08g	56g per day for Men 19-50 years

Vitamins

	Boiled Potato Flesh, Cooked In Skin	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	40% 0.48mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	59.3% 0.77mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.8% 6.53mg	42.5% 6.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47% 2.36mg	326% 16.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	104% 1.36mg	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	11.3% 45.4μg	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	65.5% 59mg	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	0.3% 0.045mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.3% 9.98μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potato Flesh, Cooked In Skin	Cooked Shiitake Mushrooms	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	95% 0.85mg	452% 4.06mg	0.9mg per day for Men 19-50 years
Fluoride	5.6% 224μg	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	17.6% 1.4mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	27.2% 0.63mg	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	28.5% 200mg	18.8% 132mg	700mg per day for Men 19-50 years
Potassium	50.6% 1719mg	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	1.2% 18mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	55% 6.03mg	11mg per day for Men 19-50 years
Water	9.44% 349g	10.2% 379g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Potato Flesh, Cooked In Skin VS Cooked Shiitake Mushrooms per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Potato Flesh, Cooked In Skin 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 Boiled Potato Flesh, Cooked In Skin vs Cooked Shiitake Mushrooms:

• 1 pound of Boiled Potato Flesh, Cooked In Skin has 2.9 times more Vitamin B1, 1.9 times more Vitamin B6 and 43.3 times more Vitamin C than Cooked Shiitake Mushrooms.
• While 1 lb of Cooked Shiitake Mushrooms no Salt contains 8.5 times more Vitamin B2, 6.9 times more Vitamin B5, 2.1 times more Vitamin B9 and more Vitamin D than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin and Cooked Shiitake Mushrooms provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin B2 and Vitamin D
• 1 pound of Cooked Shiitake Mushrooms have insufficient amounts of Vitamin C
• Both Boiled Potato Flesh, Cooked In Skin without 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 Boiled Potato Flesh, Cooked In Skin vs Cooked Shiitake Mushrooms:

• 1 pound of Boiled Potato Flesh, Cooked In Skin has 1.6 times more Magnesium, 1.5 times more Phosphorus and 3.2 times more Potassium than Cooked Shiitake Mushrooms.
• While 1 lb of Cooked Shiitake Mushrooms no Salt contains 4.8 times more Copper, 1.4 times more Iron, 1.5 times more Manganese, 82.7 times more Selenium and 4.4 times more Zinc than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin and Cooked Shiitake Mushrooms contain similar levels of Water per one pound.
• 1 pound of Boiled Potato Flesh, Cooked In Skin lack sufficient amounts of Selenium
• Both Boiled Potato Flesh, Cooked In Skin without 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 Boiled Potato Flesh, Cooked In Skin has 1.6 times more Energy and 1.4 times more Carbohydrate than Cooked Shiitake Mushrooms.
• While 1 lb of Cooked Shiitake Mushrooms no Salt contains 4.2 times more Sugars than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin and Cooked Shiitake Mushrooms offer comparable quantities of Fiber and Protein per one pound.
• 1 pound of Cooked Shiitake Mushrooms provide inadequate amounts of Energy
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Cooked Shiitake Mushrooms no Salt provide inadequate amounts of Omega 3 and Omega 6 in one pound.