Comparing Nutrients in 300 calories White Mushrooms VS Baked Potato Flesh

Weight per 300 calories

• White Mushrooms: 1364g
• Baked Potato Flesh: 323g

Baked Potatoes Flesh no Salt have 4.2 times more energy per unit of mass than Raw White Mushrooms, which is average in comparison to other foods. White Mushrooms having very low energy density.

Discover which food has more nutrients per 300 calories - White Mushrooms or Baked Potato Flesh?

Macros Ratio

	Protein	Fat	Carbs
White Mushrooms	43%	11%	46%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	White Mushrooms	Baked Potato Flesh	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.78% 4.64g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	2.13% 0.68g	0.26% 0.084g	32g per day for Men 19-50 years
Omega 3	0% 0g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	13% 2.2g	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34% 44.5g	53.5% 69.5g	130g per day for Men 19-50 years
Sugars	37.2% 27g	7.56% 5.5g	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	3.2% 2.3g	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	% 20g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	36% 13.6g	12.7% 4.84g	38g per day for Men 19-50 years
Protein	75.2% 42g	11.3% 6.32g	56g per day for Men 19-50 years

Vitamins

	White Mushrooms	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	92% 1.1mg	28.2% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	422% 5.5mg	5.2% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	307% 49mg	28% 4.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	409% 20.5mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	109% 1.4mg	74.7% 0.97mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	412% 124μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	58% 232μg	7.26% 29μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	22.7% 0.55μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	32% 28.6mg	46% 41.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	16% 95IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.91% 0.14mg	0.86% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.81% 0.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Mushrooms	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	4.1% 41mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	482% 4.34mg	77% 0.69mg	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	85.2% 6.8mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	29.2% 123mg	19.2% 80.6mg	420mg per day for Men 19-50 years
Manganese	28% 0.64mg	22.6% 0.52mg	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	168% 1173mg	23% 161mg	700mg per day for Men 19-50 years
Potassium	128% 4336mg	37% 1261mg	3400mg per day for Men 19-50 years
Selenium	231% 127μg	1.76% 0.97μg	55μg per day for Men 19-50 years
Sodium	4.55% 68mg	1.08% 16mg	1500mg per day for Men 19-50 years
Zinc	64.5% 7.1mg	8.5% 0.94mg	11mg per day for Men 19-50 years
Water	34% 1261g	6.58% 243g	3700g per day for Men 19-50 years

White Mushrooms VS Baked Potato Flesh Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - White Mushrooms or Baked Potato Flesh?

Lets compare vitamin content per 300 calories of White Mushrooms vs Baked Potato Flesh:

• 300 calories of White Mushrooms have 3.3 times more Vitamin B1, 80.9 times more Vitamin B2, 10.9 times more Vitamin B3, 11.4 times more Vitamin B5, 1.5 times more Vitamin B6, 8 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Baked Potato Flesh.
• While 300 kcal of Baked Potatoes Flesh no Salt contain 1.4 times more Vitamin C than Raw White Mushrooms.
• 300 calories of Baked Potato Flesh have insufficient amounts of Vitamin B2, Vitamin B12 and Vitamin D
• Both Raw White Mushrooms as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin A, Vitamin E and Vitamin K in 300 calories.

Comparing minerals per 300 calories for White Mushrooms vs Baked Potato Flesh:

• 300 calories of White Mushrooms have 6.3 times more Copper, 6 times more Iron, 1.5 times more Magnesium, 1.2 times more Manganese, 7.3 times more Phosphorus, 3.4 times more Potassium, 131 times more Selenium, 7.6 times more Zinc and 5.2 times more Water than Baked Potato Flesh.
• 300 calories of Baked Potato Flesh lack sufficient amounts of Selenium
• Both Raw White Mushrooms as well as Baked Potatoes Flesh no Salt lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of White Mushrooms have 21.1 times more Omega 6, 4.9 times more Sugars, 2.8 times more Fiber and 6.7 times more Protein than Baked Potato Flesh.
• While 300 kcal of Baked Potatoes Flesh no Salt contain 1.6 times more Carbohydrate than Raw White Mushrooms.
• Both White Mushrooms and Baked Potato Flesh offer comparable quantities of Energy per 300 calories.
• 300 calories of Baked Potato Flesh provide inadequate amounts of Omega 6
• Both Raw White Mushrooms as well as Baked Potatoes Flesh no Salt provide inadequate amounts of Omega 3 in 300 calories.