Comparing Nutrients in 300 calories Boiled Potato Flesh, Cooked In Skin VS Stir-Fried White Mushrooms

Weight per 300 calories

• Boiled Potato Flesh, Cooked In Skin: 345g
• Stir-Fried White Mushrooms: 1154g

Boiled Potato Flesh, Cooked In Skin has 3.3 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 - Boiled Potato Flesh, Cooked In Skin or Stir-Fried White Mushrooms?

Macros Ratio

	Protein	Fat	Carbs
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%
Stir-Fried White Mushrooms	43%	9%	48%

Macro Nutrients

	Boiled Potato Flesh, Cooked In Skin	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.36% 0.34g	3.93% 3.8g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.09g	1.44% 0.46g	32g per day for Men 19-50 years
Omega 3	2.16% 0.034g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	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	53.4% 69.4g	36% 46.6g	130g per day for Men 19-50 years
Sugars	4.33% 3.14g	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	1.38% 1g	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	% 1.17g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.66g	% 0g	g per day for Men 19-50 years
Fiber	16.3% 6.2g	54.7% 20.8g	38g per day for Men 19-50 years
Protein	11.5% 6.45g	73.8% 41.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Potato Flesh, Cooked In Skin	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	30.5% 0.37mg	92% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.3% 0.069mg	411% 5.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	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	79.3% 1.03mg	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	8.62% 34.5μg	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	50% 45mg	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	0.23% 0.034mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.32% 7.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potato Flesh, Cooked In Skin	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Calcium	1.72% 17.2mg	4.6% 46mg	1000mg per day for Men 19-50 years
Copper	72% 0.65mg	373% 3.36mg	0.9mg per day for Men 19-50 years
Fluoride	4.26% 170μg	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	13.4% 1.07mg	36% 2.9mg	8mg per day for Men 19-50 years
Magnesium	18% 76mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	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	21.7% 152mg	173% 1212mg	700mg per day for Men 19-50 years
Potassium	38.4% 1307mg	134% 4569mg	3400mg per day for Men 19-50 years
Selenium	1.9% 1.03μg	292% 160μg	55μg per day for Men 19-50 years
Sodium	0.92% 13.8mg	9.23% 138mg	1500mg per day for Men 19-50 years
Zinc	9.4% 1.03mg	59.8% 6.58mg	11mg per day for Men 19-50 years
Water	7.17% 265g	28.4% 1051g	3700g per day for Men 19-50 years

Boiled Potato Flesh, Cooked In Skin VS Stir-Fried White Mushrooms Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Potato Flesh, Cooked In Skin or Stir-Fried White Mushrooms?

Lets compare vitamin content per 300 calories of Boiled Potato Flesh, Cooked In Skin vs Stir-Fried White Mushrooms:

• 300 calories of Boiled Potato Flesh, Cooked In Skin have 2.1 times more Vitamin B6, more Vitamin C and more Vitamin K than Stir-Fried White Mushrooms.
• While 300 kcal of Stir-Fried White Mushrooms contain 3 times more Vitamin B1, 77.5 times more Vitamin B2, 9.3 times more Vitamin B3, 9.3 times more Vitamin B5, 6.7 times more Vitamin B9 and more Vitamin D than Boiled Potato Flesh, Cooked In Skin without Salt.
• 300 calories of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin B2 and Vitamin D
• 300 calories of Stir-Fried White Mushrooms have insufficient amounts of Vitamin C and Vitamin K
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Stir-Fried White Mushrooms have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin E in 300 calories.

Comparing minerals per 300 calories for Boiled Potato Flesh, Cooked In Skin vs Stir-Fried White Mushrooms:

• 300 kcal of Stir-Fried White Mushrooms contain 5.2 times more Copper, 2.7 times more Iron, 1.7 times more Magnesium, 8 times more Phosphorus, 3.5 times more Potassium, 155 times more Selenium, 10 times more Sodium, 6.4 times more Zinc and 4 times more Water than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin and Stir-Fried White Mushrooms contain similar levels of Manganese per 300 calories.
• 300 calories of Boiled Potato Flesh, Cooked In Skin lack sufficient amounts of Selenium
• Both Boiled Potato Flesh, Cooked In Skin without 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 Boiled Potato Flesh, Cooked In Skin have 1.5 times more Carbohydrate than Stir-Fried White Mushrooms.
• While 300 kcal of Stir-Fried White Mushrooms contain 16.7 times more Omega 6, 3.3 times more Fiber and 6.4 times more Protein than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin and Stir-Fried White Mushrooms offer comparable quantities of Energy per 300 calories.
• 300 calories of Boiled Potato Flesh, Cooked In Skin provide inadequate amounts of Omega 6
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Stir-Fried White Mushrooms provide inadequate amounts of Omega 3 in 300 calories.