Comparing Nutrients in 500 calories Chanterelle Mushrooms VS Baked White Potatoes

Weight per 500 calories

• Chanterelle Mushrooms: 1563g
• Baked White Potatoes: 544g

Baked Whole White Potatoes have 2.9 times more energy per unit of mass than Raw Chanterelle Mushrooms, which is average in comparison to other foods. Chanterelle Mushrooms having low energy density.

Which food has more nutrients per 500 calories - Chanterelle Mushrooms or Baked White Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Chanterelle Mushrooms	16%	12%	72%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Chanterelle Mushrooms	Baked White Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.54% 8.3g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	NA	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	NA	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	NA	1.57% 0.27g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82.5% 107g	88% 115g	130g per day for Men 19-50 years
Sugars	25% 18g	11.5% 8.3g	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	0% 0g	2.7% 1.96g	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	% 18g	% 3.42g	g per day for Men 19-50 years
Sucrose	% 0g	% 2.17g	g per day for Men 19-50 years
Fiber	156% 59.4g	30% 11.4g	38g per day for Men 19-50 years
Protein	41.6% 23.3g	20.4% 11.4g	56g per day for Men 19-50 years

Vitamins

	Chanterelle Mushrooms	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	NA	0.6% 5.43μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.5% 0.23mg	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	258% 3.36mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	399% 64mg	52% 8.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	338% 17mg	41.6% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	88.2% 1.15mg	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	7.8% 31.3μg	51.6% 207μg	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	NA	76% 68.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	552% 3313IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.45% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	12.2% 14.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chanterelle Mushrooms	Baked White Potatoes	Recommended Dietary Allowance
Calcium	23.4% 234mg	5.43% 54.3mg	1000mg per day for Men 19-50 years
Copper	613% 5.5mg	76.7% 0.69mg	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	678% 54.2mg	43.5% 3.48mg	8mg per day for Men 19-50 years
Magnesium	48.4% 203mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	194% 4.47mg	44.7% 1.03mg	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	127% 891mg	58.2% 408mg	700mg per day for Men 19-50 years
Potassium	233% 7906mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	62.5% 34.4μg	4.94% 2.7μg	55μg per day for Men 19-50 years
Sodium	9.38% 141mg	2.54% 38mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	38% 1404g	11% 410g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Chanterelle Mushrooms vs Baked White Potatoes:

• Raw Chanterelle Mushrooms have 14.4 times more Vitamin B2, 7.7 times more Vitamin B3, 8.1 times more Vitamin B5 and more Vitamin D than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.7 times more Vitamin B6 and 6.6 times more Vitamin B9 than Raw Chanterelle Mushrooms.
• Both Raw Chanterelle Mushrooms and Baked Whole White Potatoes have similar amounts of Vitamin B1 per 500 kcal.

Comparing minerals per 500 calories for Chanterelle Mushrooms vs Baked White Potatoes:

• Raw Chanterelle Mushrooms have 4.3 times more Calcium, 8 times more Copper, 15.6 times more Iron, 1.4 times more Magnesium, 4.4 times more Manganese, 2.2 times more Phosphorus, 2.7 times more Potassium, 12.7 times more Selenium, 3.7 times more Sodium, 5.8 times more Zinc and 3.4 times more Water than Baked Whole White Potatoes.

Comparison of macro-nutrients per 500 calories:

• Raw Chanterelle Mushrooms have 10.2 times more Fat, 2.2 times more Sugars, 5.2 times more Fiber and 2 times more Protein than Baked Whole White Potatoes.
• Both Raw Chanterelle Mushrooms and Baked Whole White Potatoes have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Raw Chanterelle Mushrooms as well as Baked Whole White Potatoes have insufficient amounts of Fructose, Glucose and Sucrose in 500 kcal.