Comparing Nutrients in 300 calories Shiitake Mushrooms VS Baked Red Potatoes

Weight per 300 calories

• Shiitake Mushrooms: 882g
• Baked Red Potatoes: 345g

Baked Whole Red Potatoes have 2.6 times more energy per unit of mass than Raw Shiitake Mushrooms, which is average in comparison to other foods. Shiitake Mushrooms having low energy density.

Which food has more nutrients per 300 calories - Shiitake Mushrooms or Baked Red Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Shiitake Mushrooms	22%	11%	67%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Shiitake Mushrooms	Baked Red Potatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.46% 4.32g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	NA	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	NA	3.23% 0.052g	1.6g per day for Men 19-50 years
Omega 6	NA	0.99% 0.17g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46% 60g	52% 67.6g	130g per day for Men 19-50 years
Sugars	29% 21g	6.8% 4.93g	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	2.1% 1.5g	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	% 21g	% 1.9g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.55g	g per day for Men 19-50 years
Fiber	58% 22g	16.3% 6.2g	38g per day for Men 19-50 years
Protein	35.3% 19.8g	14% 7.93g	56g per day for Men 19-50 years

Vitamins

	Shiitake Mushrooms	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	NA	0.38% 3.45μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	147% 1.9mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	214% 34.2mg	34.4% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	265% 13.2mg	23.5% 1.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	199% 2.6mg	56.2% 0.73mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	178% 53.4μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	28.7% 115μg	23.3% 93μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	48.3% 43.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	26.5% 159IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.84% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.05% 9.66μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Shiitake Mushrooms	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	1.76% 17.6mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	139% 1.25mg	66.7% 0.6mg	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	45.2% 3.6mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	42% 176mg	23% 97mg	420mg per day for Men 19-50 years
Manganese	88.2% 2.03mg	26% 0.6mg	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	141% 988mg	35.5% 248mg	700mg per day for Men 19-50 years
Potassium	79% 2682mg	55.3% 1879mg	3400mg per day for Men 19-50 years
Selenium	91% 50.3μg	NA	55μg per day for Men 19-50 years
Sodium	5.3% 79.4mg	2.76% 41.4mg	1500mg per day for Men 19-50 years
Zinc	82.6% 9.1mg	12.5% 1.38mg	11mg per day for Men 19-50 years
Water	21.4% 792g	7.15% 264g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Shiitake Mushrooms vs Baked Red Potatoes:

• Raw Shiitake Mushrooms have 11.1 times more Vitamin B2, 6.2 times more Vitamin B3, 11.3 times more Vitamin B5, 3.5 times more Vitamin B6, 1.2 times more Vitamin B9 and more Vitamin D than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.9 times more Vitamin B1 than Raw Shiitake Mushrooms.

Comparing minerals per 300 calories for Shiitake Mushrooms vs Baked Red Potatoes:

• Raw Shiitake Mushrooms have 2.1 times more Copper, 1.5 times more Iron, 1.8 times more Magnesium, 3.4 times more Manganese, 4 times more Phosphorus, 1.4 times more Potassium, 1.9 times more Sodium, 6.6 times more Zinc and 3 times more Water than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.8 times more Calcium than Raw Shiitake Mushrooms.

Comparison of macro-nutrients per 300 calories:

• Raw Shiitake Mushrooms have 8.4 times more Fat, 4.3 times more Sugars, 3.6 times more Fiber and 2.5 times more Protein than Baked Whole Red Potatoes.
• Both Raw Shiitake Mushrooms and Baked Whole Red Potatoes have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Raw Shiitake Mushrooms as well as Baked Whole Red Potatoes have insufficient amounts of Fructose, Glucose and Sucrose in 300 kcal.