Comparing Nutrients in 300 calories Baked Potato Flesh VS Oyster Mushrooms

Weight per 300 calories

• Baked Potato Flesh: 323g
• Oyster Mushrooms: 909g

Baked Potato Flesh has 2.8 times more energy per 100g than Oyster Mushrooms. It has average energy density when compared to other foods. Raw Oyster Mushrooms having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Oyster Mushrooms	32%	9%	59%

Macro Nutrients

	Baked Potato Flesh	Oyster Mushrooms	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	3.84% 3.73g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.084g	1.76% 0.56g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	6.58% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.5% 69.5g	42.6% 55.4g	130g per day for Men 19-50 years
Sugars	7.56% 5.5g	14% 10g	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	NA	0% 0g	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	NA	% 10g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	12.7% 4.84g	55% 21g	38g per day for Men 19-50 years
Protein	11.3% 6.32g	53.7% 30g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Oyster Mushrooms	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.02% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.2% 0.34mg	95% 1.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.2% 0.068mg	244% 3.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.5mg	282% 45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	235% 11.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74.7% 0.97mg	77% 1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	213% 64μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.26% 29μg	86.4% 345μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	46% 41.3mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	44% 264IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.86% 0.13mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.81% 0.97μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Oyster Mushrooms	Recommended Dietary Allowance
Calcium	1.6% 16mg	2.73% 27.3mg	1000mg per day for Men 19-50 years
Copper	77% 0.69mg	246% 2.2mg	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	14% 1.13mg	151% 12mg	8mg per day for Men 19-50 years
Magnesium	19.2% 80.6mg	39% 164mg	420mg per day for Men 19-50 years
Manganese	22.6% 0.52mg	44.7% 1.03mg	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	23% 161mg	156% 1091mg	700mg per day for Men 19-50 years
Potassium	37% 1261mg	112% 3818mg	3400mg per day for Men 19-50 years
Selenium	1.76% 0.97μg	43% 23.6μg	55μg per day for Men 19-50 years
Sodium	1.08% 16mg	11% 164mg	1500mg per day for Men 19-50 years
Zinc	8.5% 0.94mg	63.6% 7mg	11mg per day for Men 19-50 years
Water	6.58% 243g	22% 811g	3700g per day for Men 19-50 years

Baked Potato Flesh VS Oyster Mushrooms Nutrients Per 300 Kcal

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

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

• 300 calories of Baked Potato Flesh have more Vitamin C than Oyster Mushrooms.
• While 300 kcal of Raw Oyster Mushrooms contain 3.4 times more Vitamin B1, 46.8 times more Vitamin B2, 10 times more Vitamin B3, 6.6 times more Vitamin B5, 11.9 times more Vitamin B9 and more Vitamin D than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Oyster Mushrooms provide similar amounts of Vitamin B6 per 300 calories.
• 300 calories of Baked Potato Flesh have insufficient amounts of Vitamin B2 and Vitamin D
• 300 calories of Oyster Mushrooms have insufficient amounts of Vitamin C
• Both Baked Potatoes Flesh no Salt as well as Raw Oyster Mushrooms have insufficient amounts of Vitamin A, Vitamin B12, Vitamin E and Vitamin K in 300 calories.

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

• 300 kcal of Raw Oyster Mushrooms contain 3.2 times more Copper, 10.7 times more Iron, 2 times more Magnesium, 2 times more Manganese, 6.8 times more Phosphorus, 3 times more Potassium, 24.4 times more Selenium, 10.1 times more Sodium, 7.5 times more Zinc and 3.3 times more Water than Baked Potatoes Flesh no Salt.
• 300 calories of Baked Potato Flesh lack sufficient amounts of Selenium
• Both Baked Potatoes Flesh no Salt as well as Raw Oyster Mushrooms lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Baked Potato Flesh have 1.3 times more Carbohydrate than Oyster Mushrooms.
• While 300 kcal of Raw Oyster Mushrooms contain 10.8 times more Omega 6, 1.8 times more Sugars, 4.3 times more Fiber and 4.8 times more Protein than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Oyster Mushrooms offer comparable quantities of Energy per 300 calories.
• 300 calories of Baked Potato Flesh provide inadequate amounts of Omega 6
• Both Baked Potatoes Flesh no Salt as well as Raw Oyster Mushrooms provide inadequate amounts of Omega 3 in 300 calories.