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

Weight per 500 calories

• Dried Shiitake Mushrooms: 169g
• Frozen Roasted Potatoes with Salt: 394g

Dried Shiitake Mushrooms have 2.3 times more energy per 100g than Frozen Roasted Potatoes with Salt. It has high energy density when compared to other foods. Frozen Roasted Potatoes with Salt having average energy density.

Which food has more nutrients per 500 calories - Dried Shiitake Mushrooms or Frozen Roasted Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Dried Shiitake Mushrooms	11%	3%	86%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Dried 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	1.72% 1.67g	7.35% 7.13g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.38g	2.05% 0.66g	32g per day for Men 19-50 years
Omega 3	1.37% 0.022g	NA	1.6g per day for Men 19-50 years
Omega 6	1.37% 0.23g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 127g	79% 103g	130g per day for Men 19-50 years
Sugars	5.15% 3.73g	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	51% 19.4g	27% 10.2g	38g per day for Men 19-50 years
Protein	29% 16g	15.6% 8.74g	56g per day for Men 19-50 years

Vitamins

	Dried 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	42.2% 0.51mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	165% 2.15mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	149% 24mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	740% 37mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	125% 1.63mg	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	69% 275μg	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	6.57% 5.9mg	7.44% 6.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	43.4% 260IU	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

	Dried Shiitake Mushrooms	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	1.86% 18.6mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	969% 8.72mg	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	36.3% 2.9mg	24.6% 1.97mg	8mg per day for Men 19-50 years
Magnesium	53% 223mg	NA	420mg per day for Men 19-50 years
Manganese	86.4% 2mg	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	71% 497mg	NA	700mg per day for Men 19-50 years
Potassium	76.2% 2591mg	52% 1772mg	3400mg per day for Men 19-50 years
Selenium	142% 78μg	NA	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	78.2% 1173mg	1500mg per day for Men 19-50 years
Zinc	118% 13mg	NA	11mg per day for Men 19-50 years
Water	0.43% 16g	7.24% 268g	3700g per day for Men 19-50 years

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

Both Dried Shiitake Mushrooms and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 500 kcal
• Both Dried Shiitake Mushrooms and Frozen Roasted Potatoes with Salt have similar amounts of Vitamin C per 500 kcal.

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

• Dried Shiitake Mushrooms have 1.5 times more Iron and 1.5 times more Potassium than Frozen Roasted Potatoes with Salt.
• While Frozen Roasted Potatoes with Salt contain 3.2 times more Calcium, 53.4 times more Sodium and 16.7 times more Water than Dried Shiitake Mushrooms.

Comparison of macro-nutrients per 500 calories:

• Dried Shiitake Mushrooms have 1.2 times more Carbohydrate, 1.4 times more Sugars, 1.9 times more Fiber and 1.9 times more Protein than Frozen Roasted Potatoes with Salt.
• While Frozen Roasted Potatoes with Salt contain 4.3 times more Fat than Dried Shiitake Mushrooms.
• Both Dried Shiitake Mushrooms and Frozen Roasted Potatoes with Salt have similar amounts of Energy per 500 kcal.
• Both Dried Shiitake Mushrooms as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.