Comparing Nutrients in 500 calories Cooked Shiitake Mushrooms VS Frozen Roasted Potatoes with Salt

Weight per 500 calories

• Cooked Shiitake Mushrooms: 893g
• Frozen Roasted Potatoes with Salt: 394g

Frozen Roasted Potatoes with Salt have 2.3 times more energy per unit of mass than Cooked Shiitake Mushrooms no Salt, which is average in comparison to other foods. Cooked Shiitake Mushrooms having low energy density.

Discover which food has more nutrients per 500 calories - Cooked Shiitake Mushrooms or Frozen Roasted Potatoes with Salt?

Macros Ratio

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

Macro Nutrients

	Cooked Shiitake Mushrooms	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.03% 1.96g	7.35% 7.13g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	2.05% 0.66g	32g per day for Men 19-50 years
Omega 3	1.67% 0.027g	NA	1.6g per day for Men 19-50 years
Omega 6	1.63% 0.28g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	99% 128g	79% 103g	130g per day for Men 19-50 years
Sugars	47.3% 34.3g	3.75% 2.7g	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	49.3% 18.8g	27% 10.2g	38g per day for Men 19-50 years
Protein	25% 14g	15.6% 8.74g	56g per day for Men 19-50 years

Vitamins

	Cooked Shiitake Mushrooms	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.5% 0.33mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	117% 1.5mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83.7% 13.4mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	641% 32mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	109% 1.4mg	NA	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	47% 188μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.98% 2.68mg	7.44% 6.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	41.7% 250IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Shiitake Mushrooms	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	2.68% 26.8mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	889% 8mg	NA	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	49% 3.93mg	24.6% 1.97mg	8mg per day for Men 19-50 years
Magnesium	29.8% 125mg	NA	420mg per day for Men 19-50 years
Manganese	79% 1.82mg	NA	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	37% 259mg	NA	700mg per day for Men 19-50 years
Potassium	30.7% 1045mg	52% 1772mg	3400mg per day for Men 19-50 years
Selenium	403% 221μg	NA	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	78.2% 1173mg	1500mg per day for Men 19-50 years
Zinc	108% 12mg	NA	11mg per day for Men 19-50 years
Water	20% 745g	7.24% 268g	3700g per day for Men 19-50 years

Cooked Shiitake Mushrooms VS Frozen Roasted Potatoes With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked Shiitake Mushrooms or Frozen Roasted Potatoes with Salt?

Lets compare vitamin content per 500 calories of Cooked Shiitake Mushrooms vs Frozen Roasted Potatoes with Salt:

• Both Cooked Shiitake Mushrooms no Salt and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 500 kcal
• Both Cooked Shiitake Mushrooms no Salt as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in 500 calories.

Comparing minerals per 500 calories for Cooked Shiitake Mushrooms vs Frozen Roasted Potatoes with Salt:

• 500 calories of Cooked Shiitake Mushrooms have 2 times more Iron and 2.8 times more Water than Frozen Roasted Potatoes with Salt.
• While 500 kcal of Frozen Roasted Potatoes with Salt contain 1.7 times more Potassium and 32.9 times more Sodium than Cooked Shiitake Mushrooms no Salt.
• Both Cooked Shiitake Mushrooms no Salt as well as Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Shiitake Mushrooms have 1.2 times more Carbohydrate, 12.6 times more Sugars, 1.8 times more Fiber and 1.6 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Cooked Shiitake Mushrooms and Frozen Roasted Potatoes with Salt offer comparable quantities of Energy per 500 calories.