Comparing Nutrients in 500 calories Stir-Fried Shiitake Mushrooms VS Baked Potato Flesh

Weight per 500 calories

• Stir-Fried Shiitake Mushrooms: 1282g
• Baked Potato Flesh: 538g

Baked Potatoes Flesh no Salt have 2.4 times more energy per unit of mass than Stir-Fried Shiitake Mushrooms, which is average in comparison to other foods. Stir-Fried Shiitake Mushrooms having low energy density.

Discover which food has more nutrients per 500 calories - Stir-Fried Shiitake Mushrooms or Baked Potato Flesh?

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried Shiitake Mushrooms	29%	7%	64%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Stir-Fried Shiitake Mushrooms	Baked Potato Flesh	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.63% 4.5g	0.55% 0.54g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.36% 0.054g	1.6g per day for Men 19-50 years
Omega 6	11.5% 1.95g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75.7% 98g	89% 116g	130g per day for Men 19-50 years
Sugars	5.3% 3.85g	12.6% 9.14g	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	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	% 3.85g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	121% 46g	21.2% 8.06g	38g per day for Men 19-50 years
Protein	79% 44.2g	19% 10.5g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried Shiitake Mushrooms	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	47% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	270% 3.5mg	8.7% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	310% 49.6mg	47% 7.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	349% 17.4mg	59.7% 3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	172% 2.23mg	124% 1.6mg	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	45% 179μg	12% 48.4μg	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	0% 0mg	76.5% 69mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	45% 269IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	1.43% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.34% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stir-Fried Shiitake Mushrooms	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	2.56% 25.6mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	232% 2.1mg	128% 1.16mg	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	85% 6.8mg	23.5% 1.9mg	8mg per day for Men 19-50 years
Magnesium	58% 244mg	32% 134mg	420mg per day for Men 19-50 years
Manganese	124% 2.86mg	37.6% 0.87mg	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	203% 1423mg	38.4% 269mg	700mg per day for Men 19-50 years
Potassium	123% 4179mg	62% 2102mg	3400mg per day for Men 19-50 years
Selenium	147% 80.8μg	2.93% 1.6μg	55μg per day for Men 19-50 years
Sodium	4.27% 64mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	112% 12.3mg	14% 1.56mg	11mg per day for Men 19-50 years
Water	30.4% 1125g	11% 405g	3700g per day for Men 19-50 years

Stir-Fried Shiitake Mushrooms VS Baked Potato Flesh Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Stir-Fried Shiitake Mushrooms or Baked Potato Flesh?

Lets compare vitamin content per 500 calories of Stir-Fried Shiitake Mushrooms vs Baked Potato Flesh:

• 500 calories of Stir-Fried Shiitake Mushrooms have 2.2 times more Vitamin B1, 31.1 times more Vitamin B2, 6.6 times more Vitamin B3, 5.8 times more Vitamin B5, 1.4 times more Vitamin B6, 3.7 times more Vitamin B9 and more Vitamin D than Baked Potato Flesh.
• While 500 kcal of Baked Potatoes Flesh no Salt contain more Vitamin C than Stir-Fried Shiitake Mushrooms.
• 500 calories of Stir-Fried Shiitake Mushrooms have insufficient amounts of Vitamin C
• 500 calories of Baked Potato Flesh have insufficient amounts of Vitamin B2 and Vitamin D
• Both Stir-Fried Shiitake Mushrooms as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin E and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Stir-Fried Shiitake Mushrooms vs Baked Potato Flesh:

• 500 calories of Stir-Fried Shiitake Mushrooms have 1.8 times more Copper, 3.6 times more Iron, 1.8 times more Magnesium, 3.3 times more Manganese, 5.3 times more Phosphorus, 2 times more Potassium, 50.1 times more Selenium, 7.9 times more Zinc and 2.8 times more Water than Baked Potato Flesh.
• 500 calories of Baked Potato Flesh lack sufficient amounts of Selenium
• Both Stir-Fried Shiitake Mushrooms as well as Baked Potatoes Flesh no Salt lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Stir-Fried Shiitake Mushrooms have 11.3 times more Omega 6, 5.7 times more Fiber and 4.2 times more Protein than Baked Potato Flesh.
• While 500 kcal of Baked Potatoes Flesh no Salt contain 2.4 times more Sugars than Stir-Fried Shiitake Mushrooms.
• Both Stir-Fried Shiitake Mushrooms and Baked Potato Flesh offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Baked Potato Flesh provide inadequate amounts of Omega 6
• Both Stir-Fried Shiitake Mushrooms as well as Baked Potatoes Flesh no Salt provide inadequate amounts of Omega 3 in 500 calories.