Comparing Nutrients in 500 calories Stir-Fried White Mushrooms VS Baked Red Potatoes

Weight per 500 calories

• Stir-Fried White Mushrooms: 1923g
• Baked Red Potatoes: 575g

Baked Whole Red Potatoes have 3.3 times more energy per unit of mass than Stir-Fried White Mushrooms, which is average in comparison to other foods. Stir-Fried White Mushrooms having very low energy density.

Which food has more nutrients per 500 calories - Stir-Fried White Mushrooms or Baked Red Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried White Mushrooms	43%	9%	48%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Stir-Fried White Mushrooms	Baked Red Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.54% 6.35g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	0% 0g	5.4% 0.086g	1.6g per day for Men 19-50 years
Omega 6	18% 3.08g	1.66% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59.8% 77.7g	86.6% 113g	130g per day for Men 19-50 years
Sugars	0% 0g	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	% 0g	% 3.16g	g per day for Men 19-50 years
Sucrose	% 0g	% 2.6g	g per day for Men 19-50 years
Fiber	91% 34.6g	27.2% 10.3g	38g per day for Men 19-50 years
Protein	123% 69g	23.6% 13.2g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried White Mushrooms	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.64% 5.75μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	154% 1.85mg	34.5% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	685% 8.9mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	479% 76.7mg	57.3% 9.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	558% 28mg	39% 1.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	94% 1.2mg	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	96% 385μg	38.8% 155μg	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	80.5% 72.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	25.6% 154IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	3.07% 0.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	13.4% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stir-Fried White Mushrooms	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	7.7% 77mg	5.17% 51.7mg	1000mg per day for Men 19-50 years
Copper	622% 5.6mg	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	60% 4.8mg	50.3% 4.02mg	8mg per day for Men 19-50 years
Magnesium	50.4% 212mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	39.3% 0.9mg	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	288% 2019mg	59% 414mg	700mg per day for Men 19-50 years
Potassium	224% 7615mg	92% 3132mg	3400mg per day for Men 19-50 years
Selenium	486% 267μg	NA	55μg per day for Men 19-50 years
Sodium	15.4% 231mg	4.6% 69mg	1500mg per day for Men 19-50 years
Zinc	100% 11mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	47.3% 1752g	12% 441g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Stir-Fried White Mushrooms vs Baked Red Potatoes:

• Stir-Fried White Mushrooms have 4.5 times more Vitamin B1, 31 times more Vitamin B2, 8.4 times more Vitamin B3, 14.2 times more Vitamin B5, 2.5 times more Vitamin B9 and more Vitamin D than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.5 times more Vitamin B6, more Vitamin C and more Vitamin K than Stir-Fried White Mushrooms.
• Both Stir-Fried White Mushrooms as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Stir-Fried White Mushrooms vs Baked Red Potatoes:

• Stir-Fried White Mushrooms have 1.5 times more Calcium, 5.6 times more Copper, 1.3 times more Magnesium, 4.9 times more Phosphorus, 2.4 times more Potassium, 3.3 times more Sodium, 4.8 times more Zinc and 4 times more Water than Baked Whole Red Potatoes.
• Both Stir-Fried White Mushrooms and Baked Whole Red Potatoes have similar amounts of Iron and Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Stir-Fried White Mushrooms have 7.4 times more Fat, 10.9 times more Omega 6, 3.3 times more Fiber and 5.2 times more Protein than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain more Omega 3, 1.4 times more Carbohydrate and more Sugars than Stir-Fried White Mushrooms.
• Both Stir-Fried White Mushrooms and Baked Whole Red Potatoes have similar amounts of Energy per 500 kcal.
• Both Stir-Fried White Mushrooms as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.