Comparing Nutrients in 300 calories Baked Red Potatoes VS Cooked Shiitake Mushrooms

Weight per 300 calories

• Baked Red Potatoes: 345g
• Cooked Shiitake Mushrooms: 536g

Baked Red Potatoes have 1.6 times more energy per 100g than Cooked Shiitake Mushrooms. It has average energy density when compared to other foods. Cooked Shiitake Mushrooms no Salt having low energy density.

Which food has more nutrients per 300 calories - Baked Red Potatoes or Cooked Shiitake Mushrooms?

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Cooked Shiitake Mushrooms	9%	3%	88%

Macro Nutrients

	Baked Red Potatoes	Cooked Shiitake Mushrooms	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	1.2% 1.18g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	3.23% 0.052g	1% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	0.98% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52% 67.6g	59.3% 77g	130g per day for Men 19-50 years
Sugars	6.8% 4.93g	28.4% 20.6g	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	2.1% 1.5g	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	% 1.9g	NA	g per day for Men 19-50 years
Sucrose	% 1.55g	NA	g per day for Men 19-50 years
Fiber	16.3% 6.2g	29.6% 11.3g	38g per day for Men 19-50 years
Protein	14% 7.93g	15% 8.36g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Cooked Shiitake Mushrooms	Recommended Dietary Allowance
Vitamin A	0.38% 3.45μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.7% 0.25mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	70% 0.91mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.4% 5.5mg	50.2% 8.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.5% 1.18mg	385% 19.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.2% 0.73mg	65.5% 0.85mg	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	23.3% 93μg	28% 113μg	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	48.3% 43.4mg	1.8% 1.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	25% 150IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.84% 0.28mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.05% 9.66μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Cooked Shiitake Mushrooms	Recommended Dietary Allowance
Calcium	3.1% 31mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	66.7% 0.6mg	533% 4.8mg	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	30% 2.4mg	29.5% 2.36mg	8mg per day for Men 19-50 years
Magnesium	23% 97mg	18% 75mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	47.5% 1.1mg	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	35.5% 248mg	22% 155mg	700mg per day for Men 19-50 years
Potassium	55.3% 1879mg	18.4% 627mg	3400mg per day for Men 19-50 years
Selenium	NA	242% 133μg	55μg per day for Men 19-50 years
Sodium	2.76% 41.4mg	1.43% 21.4mg	1500mg per day for Men 19-50 years
Zinc	12.5% 1.38mg	64.8% 7.13mg	11mg per day for Men 19-50 years
Water	7.15% 264g	12% 447g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Baked Red Potatoes vs Cooked Shiitake Mushrooms:

• Baked Whole Red Potatoes have 1.3 times more Vitamin B1, 27 times more Vitamin C and more Vitamin K than Cooked Shiitake Mushrooms no Salt.
• While Cooked Shiitake Mushrooms no Salt contain 5.3 times more Vitamin B2, 1.5 times more Vitamin B3, 16.4 times more Vitamin B5 and more Vitamin D than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Cooked Shiitake Mushrooms no Salt have similar amounts of Vitamin B6 and Vitamin B9 per 300 kcal.
• Both Baked Whole Red Potatoes as well as Cooked Shiitake Mushrooms no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Baked Red Potatoes vs Cooked Shiitake Mushrooms:

• Baked Whole Red Potatoes have 1.9 times more Calcium, 1.3 times more Magnesium, 1.6 times more Phosphorus and 3 times more Potassium than Cooked Shiitake Mushrooms no Salt.
• While Cooked Shiitake Mushrooms no Salt contain 8 times more Copper, 1.8 times more Manganese, 5.2 times more Zinc and 1.7 times more Water than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Cooked Shiitake Mushrooms no Salt have similar amounts of Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Baked Whole Red Potatoes have 3.2 times more Omega 3 than Cooked Shiitake Mushrooms no Salt.
• While Cooked Shiitake Mushrooms no Salt contain 4.2 times more Sugars and 1.8 times more Fiber than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Cooked Shiitake Mushrooms no Salt have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Baked Whole Red Potatoes as well as Cooked Shiitake Mushrooms no Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.