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

Macros Ratio

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

Macro Nutrients

	Baked Red Potatoes	Microwaved White Mushrooms	Recommended Dietary Allowance
Energy	13.6% 395kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	2.15% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	0.85% 0.27g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	7.47% 1.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.4% 89g	21% 27.4g	130g per day for Men 19-50 years
Sugars	8.95% 6.5g	0% 0g	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	2.75% 2g	0% 0g	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	% 2.5g	% 0g	g per day for Men 19-50 years
Sucrose	% 2.04g	% 0g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	30% 11.3g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	31.7% 17.7g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Microwaved White Mushrooms	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	150% 1.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.2% 7.23mg	152% 24.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	178% 8.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	17% 0.22mg	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	30.6% 122μg	18% 72.6μg	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	63.5% 57mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	8.3% 50IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.4% 0.36mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Microwaved White Mushrooms	Recommended Dietary Allowance
Calcium	4.1% 41mg	2.72% 27.2mg	1000mg per day for Men 19-50 years
Copper	87.7% 0.79mg	186% 1.68mg	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	39.7% 3.18mg	18.7% 1.5mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	12.6% 0.29mg	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	46.7% 327mg	82.3% 576mg	700mg per day for Men 19-50 years
Potassium	72.7% 2472mg	65% 2214mg	3400mg per day for Men 19-50 years
Selenium	NA	148% 81.6μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	5.14% 77mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	9.4% 348g	11% 402g	3700g per day for Men 19-50 years

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

• Baked Whole Red Potatoes have 4.3 times more Vitamin B6, 1.7 times more Vitamin B9, more Vitamin C and more Vitamin K than Microwaved White Mushrooms.
• While Microwaved White Mushrooms contain 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.
• Both Baked Whole Red Potatoes and Microwaved White Mushrooms have similar amounts of Vitamin B1 per 1 lb.
• Both Baked Whole Red Potatoes as well as Microwaved White Mushrooms have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin E in 1 lb.

Comparing minerals per 1 pound for Baked Red Potatoes vs Microwaved White Mushrooms:

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

Comparison of macro-nutrients per 1 pound:

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