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Comparing Nutrients in 300 calories Stir-Fried White MushroomsVS Baked Red Potatoes

Weight per 300 calories

Stir-Fried White Mushrooms
1154g
Baked Red Potatoes
345g

Baked Whole Red Potatoes have 3.3 times more energy per unit of mass than Stir-Fried White Mushrooms, which is average in comparison to other foods. Stir-Fried White Mushrooms having very low energy density.

Which food has more nutrients per 300 calories - Stir-Fried White Mushrooms or Baked Red Potatoes?

Macros Ratio

Protein Fat Carbs

Stir-Fried White Mushrooms
43%
9%
48%
Baked Red Potatoes
10%
2%
88%
300 kcal ▼

Macro Nutrients

10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy
3.93%3.8g
Fat
0.53%0.52g
3.8 gvs0.52 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.44%0.46g
Saturated Fat
0.43%0.14g
0.46 gvs0.14 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0%0g
Omega 3
3.23%0.052g
0 gvs0.052 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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11%1.85g
Omega 6
0.99%0.17g
1.85 gvs0.17 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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36%46.6g
Carbohydrate
52%67.6g
46.6 gvs67.6 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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0%0g
Sugars
6.8%4.93g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0 gvs4.93 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0%0g
Fructose
2.1%1.5g
≤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]
0 gvs1.5 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0g
Glucose
%1.9g
0 gvs1.9 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0g
Sucrose
%1.55g
0 gvs1.55 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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54.7%20.8g
Fiber
16.3%6.2g
20.8 gvs6.2 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
73.8%41.3g
Protein
14%7.93g
41.3 gvs7.93 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

0%0μg
Vitamin A
0.38%3.45μg
RAE, retinol activity equivalents
0 μgvs3.45 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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92%1.1mg
Vitamin B1
20.7%0.25mg
Thiamine
1.1 mgvs0.25 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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411%5.34mg
Vitamin B2
13.3%0.17mg
Riboflavin
5.34 mgvs0.17 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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288%46mg
Vitamin B3
34.4%5.5mg
Niacin, nicotinic acid, niacinamide
46 mgvs5.5 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
335%16.7mg
Vitamin B5
23.5%1.18mg
Pantothenic acid
16.7 mgvs1.18 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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37.3%0.48mg
Vitamin B6
56.2%0.73mg
Pyridoxine
0.48 mgvs0.73 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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57.7%231μg
Vitamin B9
23.3%93μg
Folates and Folic Acid
231 μgvs93 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg
Vitamin C
48.3%43.4mg
Ascorbic acid
0 mgvs43.4 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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15.4%92IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
92 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0%0mg
Vitamin E
1.84%0.28mg
Tocopherols and Tocotrienols
0 mgvs0.28 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg
Vitamin K
8.05%9.66μg
Phytomenadione or phylloquinone
0 μgvs9.66 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

4.6%46mg
Calcium
3.1%31mg
46 mgvs31 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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373%3.36mg
Copper
66.7%0.6mg
3.36 mgvs0.6 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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36%2.9mg
Iron
30%2.4mg
2.9 mgvs2.4 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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30.2%127mg
Magnesium
23%97mg
127 mgvs97 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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23.6%0.54mg
Manganese
26%0.6mg
0.54 mgvs0.6 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Vegetables rich in Molybdenum
173%1212mg
Phosphorus
35.5%248mg
1212 mgvs248 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus
134%4569mg
Potassium
55.3%1879mg
4569 mgvs1879 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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292%160μg
Selenium
NA
160 μgvsNA μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
9.23%138mg
Sodium
2.76%41.4mg
138 mgvs41.4 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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59.8%6.58mg
Zinc
12.5%1.38mg
6.58 mgvs1.38 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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28.4%1051g
Water
7.15%264g
1051 gvs264 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Stir-Fried White Mushrooms vs Baked Red Potatoes:
Comparing minerals per 300 calories for Stir-Fried White Mushrooms vs Baked Red Potatoes:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal: