Comparing Nutrients in 500 calories Shiitake Mushrooms VS Baked Red Potatoes

Weight per 500 calories

• Shiitake Mushrooms: 1471g
• Baked Red Potatoes: 575g

Baked Whole Red Potatoes have 2.6 times more energy per unit of mass than Raw Shiitake Mushrooms, which is average in comparison to other foods. Shiitake Mushrooms having low energy density.

Which food has more nutrients per 500 calories - Shiitake Mushrooms or Baked Red Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Shiitake Mushrooms	22%	11%	67%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Shiitake Mushrooms	Baked Red Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.43% 7.2g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	NA	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	NA	5.4% 0.086g	1.6g per day for Men 19-50 years
Omega 6	NA	1.66% 0.28g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	77% 100g	86.6% 113g	130g per day for Men 19-50 years
Sugars	48.3% 35g	11.3% 8.2g	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	3.5% 2.53g	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	% 35g	% 3.16g	g per day for Men 19-50 years
Sucrose	% 0g	% 2.6g	g per day for Men 19-50 years
Fiber	97% 36.8g	27.2% 10.3g	38g per day for Men 19-50 years
Protein	59% 33g	23.6% 13.2g	56g per day for Men 19-50 years

Vitamins

	Shiitake Mushrooms	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	NA	0.64% 5.75μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.4% 0.22mg	34.5% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	245% 3.2mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	356% 57mg	57.3% 9.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	441% 22mg	39% 1.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	331% 4.3mg	94% 1.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	297% 89μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	47.8% 191μg	38.8% 155μg	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	80.5% 72.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	44% 265IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	3.07% 0.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	13.4% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Shiitake Mushrooms	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	2.94% 29.4mg	5.17% 51.7mg	1000mg per day for Men 19-50 years
Copper	232% 2.1mg	111% 1mg	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	75.4% 6.03mg	50.3% 4.02mg	8mg per day for Men 19-50 years
Magnesium	70% 294mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	147% 3.4mg	43.2% 0.99mg	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	235% 1647mg	59% 414mg	700mg per day for Men 19-50 years
Potassium	131% 4471mg	92% 3132mg	3400mg per day for Men 19-50 years
Selenium	152% 84μg	NA	55μg per day for Men 19-50 years
Sodium	8.82% 132mg	4.6% 69mg	1500mg per day for Men 19-50 years
Zinc	138% 15mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	35.7% 1320g	12% 441g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Shiitake Mushrooms vs Baked Red Potatoes:

• Raw Shiitake Mushrooms have 11.1 times more Vitamin B2, 6.2 times more Vitamin B3, 11.3 times more Vitamin B5, 3.5 times more Vitamin B6, 1.2 times more Vitamin B9 and more Vitamin D than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.9 times more Vitamin B1 than Raw Shiitake Mushrooms.

Comparing minerals per 500 calories for Shiitake Mushrooms vs Baked Red Potatoes:

• Raw Shiitake Mushrooms have 2.1 times more Copper, 1.5 times more Iron, 1.8 times more Magnesium, 3.4 times more Manganese, 4 times more Phosphorus, 1.4 times more Potassium, 1.9 times more Sodium, 6.6 times more Zinc and 3 times more Water than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.8 times more Calcium than Raw Shiitake Mushrooms.

Comparison of macro-nutrients per 500 calories:

• Raw Shiitake Mushrooms have 8.4 times more Fat, 4.3 times more Sugars, 3.6 times more Fiber and 2.5 times more Protein than Baked Whole Red Potatoes.
• Both Raw Shiitake Mushrooms and Baked Whole Red Potatoes have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Raw Shiitake Mushrooms as well as Baked Whole Red Potatoes have insufficient amounts of Fructose, Glucose and Sucrose in 500 kcal.