Comparing Nutrients in 300 calories Baked White Potatoes VS Enoki Mushrooms

Weight per 300 calories

• Baked White Potatoes: 326g
• Enoki Mushrooms: 811g

Baked White Potatoes have 2.5 times more energy per 100g than Enoki Mushrooms. It has average energy density when compared to other foods. Raw Enoki Mushrooms having low energy density.

Which food has more nutrients per 300 calories - Baked White Potatoes or Enoki Mushrooms?

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Enoki Mushrooms	24%	6%	70%

Macro Nutrients

	Baked White Potatoes	Enoki Mushrooms	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.49g	2.42% 2.35g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	3.06% 0.049g	20.8% 0.33g	1.6g per day for Men 19-50 years
Omega 6	0.94% 0.16g	3.9% 0.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53% 68.7g	48.7% 63.3g	130g per day for Men 19-50 years
Sugars	6.9% 5g	2.46% 1.8g	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	1.6% 1.17g	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	% 2.05g	% 1.8g	g per day for Men 19-50 years
Sucrose	% 1.3g	% 0g	g per day for Men 19-50 years
Fiber	18% 6.85g	57.6% 22g	38g per day for Men 19-50 years
Protein	12.2% 6.85g	38.5% 21.6g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Enoki Mushrooms	Recommended Dietary Allowance
Vitamin A	0.36% 3.26μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	152% 1.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.8% 0.14mg	125% 1.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 5mg	356% 57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	219% 11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	62.4% 0.81mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	338% 101μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	31% 124μg	97% 389μg	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	45.7% 41mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	6.76% 40.5IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.87% 0.13mg	0.54% 0.081mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.34% 8.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Enoki Mushrooms	Recommended Dietary Allowance
Calcium	3.26% 32.6mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	96% 0.87mg	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	26% 2.1mg	117% 9.32mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	26.8% 0.62mg	26.4% 0.61mg	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% 245mg	122% 851mg	700mg per day for Men 19-50 years
Potassium	52% 1774mg	85.6% 2911mg	3400mg per day for Men 19-50 years
Selenium	2.96% 1.63μg	32.4% 18μg	55μg per day for Men 19-50 years
Sodium	1.52% 23mg	1.62% 24.3mg	1500mg per day for Men 19-50 years
Zinc	10.4% 1.14mg	48% 5.27mg	11mg per day for Men 19-50 years
Water	6.65% 246g	19.4% 716g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Baked White Potatoes vs Enoki Mushrooms:

• Baked Whole White Potatoes have more Vitamin C and more Vitamin K than Raw Enoki Mushrooms.
• While Raw Enoki Mushrooms contain 11.7 times more Vitamin B1, 11.6 times more Vitamin B2, 11.4 times more Vitamin B3, 8.8 times more Vitamin B5, 3.1 times more Vitamin B9 and more Vitamin D than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Enoki Mushrooms have similar amounts of Vitamin B6 per 300 kcal.
• Both Baked Whole White Potatoes as well as Raw Enoki Mushrooms have insufficient amounts of Vitamin B12 and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Baked White Potatoes vs Enoki Mushrooms:

• Baked Whole White Potatoes have more Calcium than Raw Enoki Mushrooms.
• While Raw Enoki Mushrooms contain 2.1 times more Copper, 4.5 times more Iron, 1.5 times more Magnesium, 3.5 times more Phosphorus, 1.6 times more Potassium, 10.9 times more Selenium, 4.6 times more Zinc and 2.9 times more Water than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Enoki Mushrooms have similar amounts of Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Baked Whole White Potatoes have 2.8 times more Sugars than Raw Enoki Mushrooms.
• While Raw Enoki Mushrooms contain 6.8 times more Omega 3, 4.2 times more Omega 6, 3.2 times more Fiber and 3.1 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Enoki Mushrooms have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Baked Whole White Potatoes as well as Raw Enoki Mushrooms have insufficient amounts of Fat, Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.