Comparing Nutrients in 300 calories Stir-Fried Shiitake Mushrooms VS Frozen Roasted Potatoes with Salt

Weight per 300 calories

• Stir-Fried Shiitake Mushrooms: 769g
• Frozen Roasted Potatoes with Salt: 236g

Frozen Roasted Potatoes with Salt have 3.3 times more energy per unit of mass than Stir-Fried Shiitake Mushrooms, which is average in comparison to other foods. Stir-Fried Shiitake Mushrooms having low energy density.

Discover which food has more nutrients per 300 calories - Stir-Fried Shiitake Mushrooms or Frozen Roasted Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried Shiitake Mushrooms	29%	7%	64%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Stir-Fried Shiitake Mushrooms	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.78% 2.7g	4.4% 4.28g	97g per day for Men 19-50 years
Saturated Fat	0.77% 0.25g	1.23% 0.39g	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	6.88% 1.17g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45.4% 59g	47.5% 61.8g	130g per day for Men 19-50 years
Sugars	3.2% 2.3g	2.25% 1.63g	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	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	% 2.3g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	73% 27.7g	16% 6.14g	38g per day for Men 19-50 years
Protein	47.4% 26.5g	9.36% 5.24g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried Shiitake Mushrooms	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.5% 0.76mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	162% 2.1mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	186% 29.8mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	209% 10.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.34mg	NA	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	27% 108μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	4.46% 4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	27% 162IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stir-Fried Shiitake Mushrooms	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	1.54% 15.4mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	139% 1.25mg	NA	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	51% 4.08mg	14.8% 1.2mg	8mg per day for Men 19-50 years
Magnesium	34.8% 146mg	NA	420mg per day for Men 19-50 years
Manganese	74.6% 1.7mg	NA	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	122% 854mg	NA	700mg per day for Men 19-50 years
Potassium	73.8% 2508mg	31.3% 1063mg	3400mg per day for Men 19-50 years
Selenium	88% 48.5μg	NA	55μg per day for Men 19-50 years
Sodium	2.56% 38.5mg	47% 704mg	1500mg per day for Men 19-50 years
Zinc	67% 7.4mg	NA	11mg per day for Men 19-50 years
Water	18.2% 675g	4.35% 161g	3700g per day for Men 19-50 years

Stir-Fried Shiitake Mushrooms VS Frozen Roasted Potatoes With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Stir-Fried Shiitake Mushrooms or Frozen Roasted Potatoes with Salt?

Lets compare vitamin content per 300 calories of Stir-Fried Shiitake Mushrooms vs Frozen Roasted Potatoes with Salt:

• Both Stir-Fried Shiitake Mushrooms and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 300 kcal
• Both Stir-Fried Shiitake Mushrooms as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in 300 calories.

Comparing minerals per 300 calories for Stir-Fried Shiitake Mushrooms vs Frozen Roasted Potatoes with Salt:

• 300 calories of Stir-Fried Shiitake Mushrooms have 3.5 times more Iron, 2.4 times more Potassium and 4.2 times more Water than Frozen Roasted Potatoes with Salt.
• While 300 kcal of Frozen Roasted Potatoes with Salt contain 18.3 times more Sodium than Stir-Fried Shiitake Mushrooms.
• Both Stir-Fried Shiitake Mushrooms as well as Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Stir-Fried Shiitake Mushrooms have 4.5 times more Fiber and 5.1 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Stir-Fried Shiitake Mushrooms and Frozen Roasted Potatoes with Salt offer comparable quantities of Energy and Carbohydrate per 300 calories.