Comparing Nutrients in 300 calories White Mushrooms VS Frozen Roasted Potatoes with Salt

Weight per 300 calories

• White Mushrooms: 1364g
• Frozen Roasted Potatoes with Salt: 236g

Frozen Roasted Potatoes with Salt have 5.8 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 Frozen Roasted Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
White Mushrooms	43%	11%	46%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	White 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	4.78% 4.64g	4.4% 4.28g	97g per day for Men 19-50 years
Saturated Fat	2.13% 0.68g	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	13% 2.2g	NA	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	47.5% 61.8g	130g per day for Men 19-50 years
Sugars	37.2% 27g	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	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	16% 6.14g	38g per day for Men 19-50 years
Protein	75.2% 42g	9.36% 5.24g	56g per day for Men 19-50 years

Vitamins

	White 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	92% 1.1mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	422% 5.5mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	307% 49mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	409% 20.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	109% 1.4mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	22.7% 0.55μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	32% 28.6mg	4.46% 4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	16% 95IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.91% 0.14mg	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

	White Mushrooms	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	4.1% 41mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	482% 4.34mg	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	85.2% 6.8mg	14.8% 1.2mg	8mg per day for Men 19-50 years
Magnesium	29.2% 123mg	NA	420mg per day for Men 19-50 years
Manganese	28% 0.64mg	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	168% 1173mg	NA	700mg per day for Men 19-50 years
Potassium	128% 4336mg	31.3% 1063mg	3400mg per day for Men 19-50 years
Selenium	231% 127μg	NA	55μg per day for Men 19-50 years
Sodium	4.55% 68mg	47% 704mg	1500mg per day for Men 19-50 years
Zinc	64.5% 7.1mg	NA	11mg per day for Men 19-50 years
Water	34% 1261g	4.35% 161g	3700g per day for Men 19-50 years

White Mushrooms VS Frozen Roasted Potatoes With Salt Nutrients Per 300 Kcal

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

Lets compare vitamin content per 300 calories of White Mushrooms vs Frozen Roasted Potatoes with Salt:

• 300 calories of White Mushrooms have 7.1 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 300 calories of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 300 calories for White Mushrooms vs Frozen Roasted Potatoes with Salt:

• 300 calories of White Mushrooms have 5.8 times more Iron, 4.1 times more Potassium and 7.8 times more Water than Frozen Roasted Potatoes with Salt.
• While 300 kcal of Frozen Roasted Potatoes with Salt contain 10.3 times more Sodium than Raw White Mushrooms.
• Both Raw White 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 White Mushrooms have 16.6 times more Sugars, 2.2 times more Fiber and 8 times more Protein than Frozen Roasted Potatoes with Salt.
• While 300 kcal of Frozen Roasted Potatoes with Salt contain 1.4 times more Carbohydrate than Raw White Mushrooms.
• Both White Mushrooms and Frozen Roasted Potatoes with Salt offer comparable quantities of Energy per 300 calories.