Comparing Nutrients in 500 calories Stir-Fried Shiitake Mushrooms VS Frozen Roasted Potatoes with Salt

Weight per 500 calories

• Stir-Fried Shiitake Mushrooms: 1282g
• Frozen Roasted Potatoes with Salt: 394g

Frozen Roasted Potatoes with Salt have 3.3 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 Frozen Roasted Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried Shiitake Mushrooms	29%	7%	64%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Stir-Fried 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	4.63% 4.5g	7.35% 7.13g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	2.05% 0.66g	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	11.5% 1.95g	NA	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	79% 103g	130g per day for Men 19-50 years
Sugars	5.3% 3.85g	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	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	27% 10.2g	38g per day for Men 19-50 years
Protein	79% 44.2g	15.6% 8.74g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried 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	106% 1.27mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	270% 3.5mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	310% 49.6mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	349% 17.4mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	172% 2.23mg	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	45% 179μg	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	0% 0mg	7.44% 6.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	45% 269IU	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

	Stir-Fried Shiitake Mushrooms	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	2.56% 25.6mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	232% 2.1mg	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	85% 6.8mg	24.6% 1.97mg	8mg per day for Men 19-50 years
Magnesium	58% 244mg	NA	420mg per day for Men 19-50 years
Manganese	124% 2.86mg	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	203% 1423mg	NA	700mg per day for Men 19-50 years
Potassium	123% 4179mg	52% 1772mg	3400mg per day for Men 19-50 years
Selenium	147% 80.8μg	NA	55μg per day for Men 19-50 years
Sodium	4.27% 64mg	78.2% 1173mg	1500mg per day for Men 19-50 years
Zinc	112% 12.3mg	NA	11mg per day for Men 19-50 years
Water	30.4% 1125g	7.24% 268g	3700g per day for Men 19-50 years

Stir-Fried Shiitake Mushrooms VS Frozen Roasted Potatoes With Salt Nutrients Per 500 Kcal

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

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

• Both Stir-Fried Shiitake Mushrooms and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 500 kcal
• Both Stir-Fried Shiitake Mushrooms as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in 500 calories.

Comparing minerals per 500 calories for Stir-Fried Shiitake Mushrooms vs Frozen Roasted Potatoes with Salt:

• 500 calories of Stir-Fried Shiitake Mushrooms have 3.5 times more Iron, 2.4 times more Potassium and 4.2 times more Water than Frozen Roasted Potatoes with Salt.
• While 500 kcal of Frozen Roasted Potatoes with Salt contain 18.3 times more Sodium than Stir-Fried Shiitake Mushrooms.
• Both Stir-Fried Shiitake Mushrooms 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 Stir-Fried Shiitake Mushrooms have 4.5 times more Fiber and 5.1 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Stir-Fried Shiitake Mushrooms and Frozen Roasted Potatoes with Salt offer comparable quantities of Energy and Carbohydrate per 500 calories.