Comparing Nutrients in 300 calories Baked Potato Flesh VS Stir-Fried White Mushrooms

Weight per 300 calories

• Baked Potato Flesh: 323g
• Stir-Fried White Mushrooms: 1154g

Baked Potato Flesh has 3.6 times more energy per 100g than Stir-Fried White Mushrooms. It has average energy density when compared to other foods. Stir-Fried White Mushrooms having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Stir-Fried White Mushrooms	43%	9%	48%

Macro Nutrients

	Baked Potato Flesh	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	3.93% 3.8g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.084g	1.44% 0.46g	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	11% 1.85g	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	36% 46.6g	130g per day for Men 19-50 years
Sugars	7.56% 5.5g	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	12.7% 4.84g	54.7% 20.8g	38g per day for Men 19-50 years
Protein	11.3% 6.32g	73.8% 41.3g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.2% 0.34mg	92% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.2% 0.068mg	411% 5.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.5mg	288% 46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	335% 16.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74.7% 0.97mg	37.3% 0.48mg	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	7.26% 29μg	57.7% 231μg	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	15.4% 92IU	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	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Calcium	1.6% 16mg	4.6% 46mg	1000mg per day for Men 19-50 years
Copper	77% 0.69mg	373% 3.36mg	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	36% 2.9mg	8mg per day for Men 19-50 years
Magnesium	19.2% 80.6mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	22.6% 0.52mg	23.6% 0.54mg	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	173% 1212mg	700mg per day for Men 19-50 years
Potassium	37% 1261mg	134% 4569mg	3400mg per day for Men 19-50 years
Selenium	1.76% 0.97μg	292% 160μg	55μg per day for Men 19-50 years
Sodium	1.08% 16mg	9.23% 138mg	1500mg per day for Men 19-50 years
Zinc	8.5% 0.94mg	59.8% 6.58mg	11mg per day for Men 19-50 years
Water	6.58% 243g	28.4% 1051g	3700g per day for Men 19-50 years

Baked Potato Flesh VS Stir-Fried White Mushrooms Nutrients Per 300 Kcal

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

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

• 300 calories of Baked Potato Flesh have 2 times more Vitamin B6 and more Vitamin C than Stir-Fried White Mushrooms.
• While 300 kcal of Stir-Fried White Mushrooms contain 3.3 times more Vitamin B1, 78.9 times more Vitamin B2, 10.2 times more Vitamin B3, 9.3 times more Vitamin B5, 7.9 times more Vitamin B9 and more Vitamin D than Baked Potatoes Flesh no Salt.
• 300 calories of Baked Potato Flesh have insufficient amounts of Vitamin B2 and Vitamin D
• 300 calories of Stir-Fried White Mushrooms have insufficient amounts of Vitamin C
• Both Baked Potatoes Flesh no Salt as well as Stir-Fried White 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 Stir-Fried White Mushrooms:

• 300 kcal of Stir-Fried White Mushrooms contain 4.8 times more Copper, 2.6 times more Iron, 1.6 times more Magnesium, 7.5 times more Phosphorus, 3.6 times more Potassium, 165.7 times more Selenium, 8.6 times more Sodium, 7 times more Zinc and 4.3 times more Water than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Stir-Fried White Mushrooms contain similar levels of Manganese per 300 calories.
• 300 calories of Baked Potato Flesh lack sufficient amounts of Selenium
• Both Baked Potatoes Flesh no Salt as well as Stir-Fried White Mushrooms lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Baked Potato Flesh have 1.5 times more Carbohydrate and more Sugars than Stir-Fried White Mushrooms.
• While 300 kcal of Stir-Fried White Mushrooms contain 17.9 times more Omega 6, 4.3 times more Fiber and 6.5 times more Protein than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Stir-Fried White 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 Stir-Fried White Mushrooms provide inadequate amounts of Omega 3 in 300 calories.