Comparing Nutrients in 1 pound Baked White Potatoes VS Maitake Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Maitake Mushrooms	21%	5%	74%

Macro Nutrients

	Baked White Potatoes	Maitake Mushrooms	Recommended Dietary Allowance
Energy	14.4% 417kcal	4.85% 141kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	0.43% 0.14g	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	2.4% 0.41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.6% 96g	24.3% 31.6g	130g per day for Men 19-50 years
Sugars	9.57% 6.94g	13% 9.4g	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	2.25% 1.63g	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	% 2.86g	% 7.9g	g per day for Men 19-50 years
Sucrose	% 1.8g	% 0g	g per day for Men 19-50 years
Fiber	25% 9.53g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	17% 9.53g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Maitake 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	18% 0.22mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	84.4% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.3% 6.93mg	187% 30mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.7% 1.74mg	24.5% 1.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.6% 0.96mg	19.5% 0.25mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	493% 148μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	43% 172μg	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	63.5% 57mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	849% 5094IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.2% 0.18mg	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Maitake Mushrooms	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	0.45% 4.54mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	127% 1.14mg	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	36.3% 2.9mg	17% 1.36mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	37.3% 0.86mg	11.6% 0.27mg	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	48.6% 340mg	48% 336mg	700mg per day for Men 19-50 years
Potassium	72.6% 2468mg	27.2% 925mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	18% 9.98μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	9.25% 342g	11% 410g	3700g per day for Men 19-50 years

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

• Baked Whole White Potatoes have 1.4 times more Vitamin B5, 3.8 times more Vitamin B6, 1.8 times more Vitamin B9, more Vitamin C and more Vitamin K than Raw Maitake Mushrooms.
• While Raw Maitake Mushrooms contain 3 times more Vitamin B1, 5.6 times more Vitamin B2, 4.3 times more Vitamin B3 and more Vitamin D than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Raw Maitake Mushrooms have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin E in 1 lb.

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

• Baked Whole White Potatoes have 10 times more Calcium, 2.1 times more Iron, 2.7 times more Magnesium, 3.2 times more Manganese and 2.7 times more Potassium than Raw Maitake Mushrooms.
• While Raw Maitake Mushrooms contain 2 times more Copper, 4.4 times more Selenium and 2.1 times more Zinc than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Maitake Mushrooms have similar amounts of Phosphorus and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Baked Whole White Potatoes have 3 times more Energy and 3 times more Carbohydrate than Raw Maitake Mushrooms.
• While Raw Maitake Mushrooms contain 1.4 times more Sugars and 1.3 times more Fiber than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Maitake Mushrooms have similar amounts of Protein per 1 lb.
• Both Baked Whole White Potatoes as well as Raw Maitake Mushrooms have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 1 lb.