Comparing Nutrients in 300 calories Frozen Roasted Potatoes with Salt VS Cooked Shiitake Mushrooms

Weight per 300 calories

• Frozen Roasted Potatoes with Salt: 236g
• Cooked Shiitake Mushrooms: 536g

Frozen Roasted Potatoes with Salt have 2.3 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.

Discover which food has more nutrients per 300 calories - Frozen Roasted Potatoes with Salt or Cooked Shiitake Mushrooms?

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Cooked Shiitake Mushrooms	9%	3%	88%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Cooked Shiitake Mushrooms	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.4% 4.28g	1.2% 1.18g	97g per day for Men 19-50 years
Saturated Fat	1.23% 0.39g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	NA	1% 0.016g	1.6g per day for Men 19-50 years
Omega 6	NA	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	47.5% 61.8g	59.3% 77g	130g per day for Men 19-50 years
Sugars	2.25% 1.63g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	16% 6.14g	29.6% 11.3g	38g per day for Men 19-50 years
Protein	9.36% 5.24g	15% 8.36g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Cooked Shiitake Mushrooms	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	70% 0.91mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	50.2% 8.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	385% 19.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	28% 113μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.46% 4mg	1.8% 1.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	25% 150IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Cooked Shiitake Mushrooms	Recommended Dietary Allowance
Calcium	3.54% 35.4mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	NA	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	14.8% 1.2mg	29.5% 2.36mg	8mg per day for Men 19-50 years
Magnesium	NA	18% 75mg	420mg per day for Men 19-50 years
Manganese	NA	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	NA	22% 155mg	700mg per day for Men 19-50 years
Potassium	31.3% 1063mg	18.4% 627mg	3400mg per day for Men 19-50 years
Selenium	NA	242% 133μg	55μg per day for Men 19-50 years
Sodium	47% 704mg	1.43% 21.4mg	1500mg per day for Men 19-50 years
Zinc	NA	64.8% 7.13mg	11mg per day for Men 19-50 years
Water	4.35% 161g	12% 447g	3700g per day for Men 19-50 years

Frozen Roasted Potatoes With Salt VS Cooked Shiitake Mushrooms Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Frozen Roasted Potatoes with Salt or Cooked Shiitake Mushrooms?

Lets compare vitamin content per 300 calories of Frozen Roasted Potatoes with Salt vs Cooked Shiitake Mushrooms:

• Both Frozen Roasted Potatoes with Salt and Cooked Shiitake Mushrooms no Salt have similar amounts of vitamins per 300 kcal
• Both Frozen Roasted Potatoes with Salt as well as Cooked Shiitake Mushrooms no Salt have insufficient amounts of Vitamin C in 300 calories.

Comparing minerals per 300 calories for Frozen Roasted Potatoes with Salt vs Cooked Shiitake Mushrooms:

• 300 calories of Frozen Roasted Potatoes with Salt have 1.7 times more Potassium and 32.9 times more Sodium than Cooked Shiitake Mushrooms.
• While 300 kcal of Cooked Shiitake Mushrooms no Salt contain 2 times more Iron and 2.8 times more Water than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt as well as Cooked Shiitake Mushrooms no Salt lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Cooked Shiitake Mushrooms no Salt contain 12.6 times more Sugars, 1.8 times more Fiber and 1.6 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Cooked Shiitake Mushrooms offer comparable quantities of Energy and Carbohydrate per 300 calories.