Comparing Nutrients in 500 calories Baked Red Potatoes VS White Mushrooms

Weight per 500 calories

• Baked Red Potatoes: 575g
• White Mushrooms: 2273g

Baked Red Potatoes have 4 times more energy per 100g than White Mushrooms. It has average energy density when compared to other foods. Raw White Mushrooms having very low energy density.

Discover which food has more nutrients per 500 calories - Baked Red Potatoes or White Mushrooms?

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
White Mushrooms	43%	11%	46%

Macro Nutrients

	Baked Red Potatoes	White Mushrooms	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	7.97% 7.73g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	3.55% 1.14g	32g per day for Men 19-50 years
Omega 3	5.4% 0.086g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.66% 0.28g	21.4% 3.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	86.6% 113g	57% 74g	130g per day for Men 19-50 years
Sugars	11.3% 8.2g	62% 45g	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	3.5% 2.53g	5.33% 3.86g	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	% 3.16g	% 33.6g	g per day for Men 19-50 years
Sucrose	% 2.6g	% 0g	g per day for Men 19-50 years
Fiber	27.2% 10.3g	60% 22.7g	38g per day for Men 19-50 years
Protein	23.6% 13.2g	125% 70.2g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	White Mushrooms	Recommended Dietary Allowance
Vitamin A	0.64% 5.75μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.5% 0.41mg	153% 1.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	703% 9.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.3% 9.17mg	512% 82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.96mg	682% 34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	94% 1.2mg	182% 2.36mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	687% 206μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	38.8% 155μg	97% 386μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	38% 0.91μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	80.5% 72.4mg	53% 47.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	26.5% 159IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.07% 0.46mg	1.5% 0.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.4% 16μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	White Mushrooms	Recommended Dietary Allowance
Calcium	5.17% 51.7mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	803% 7.23mg	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	50.3% 4.02mg	142% 11.4mg	8mg per day for Men 19-50 years
Magnesium	38.3% 161mg	48.7% 205mg	420mg per day for Men 19-50 years
Manganese	43.2% 0.99mg	46.4% 1.07mg	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	59% 414mg	279% 1955mg	700mg per day for Men 19-50 years
Potassium	92% 3132mg	213% 7227mg	3400mg per day for Men 19-50 years
Selenium	NA	384% 211μg	55μg per day for Men 19-50 years
Sodium	4.6% 69mg	7.58% 114mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	107% 12mg	11mg per day for Men 19-50 years
Water	12% 441g	56.8% 2101g	3700g per day for Men 19-50 years

Baked Red Potatoes VS White Mushrooms Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Baked Red Potatoes or White Mushrooms?

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

• 500 calories of Baked Red Potatoes have 1.5 times more Vitamin C and more Vitamin K than White Mushrooms.
• While 500 kcal of Raw White Mushrooms contain 4.4 times more Vitamin B1, 31.8 times more Vitamin B2, 8.9 times more Vitamin B3, 17.4 times more Vitamin B5, 1.9 times more Vitamin B6, 2.5 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Baked Whole Red Potatoes.
• 500 calories of Baked Red Potatoes have insufficient amounts of Vitamin B12 and Vitamin D
• 500 calories of White Mushrooms have insufficient amounts of Vitamin K
• Both Baked Whole Red Potatoes as well as Raw White Mushrooms have insufficient amounts of Vitamin A and Vitamin E in 500 calories.

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

• 500 kcal of Raw White Mushrooms contain 7.2 times more Copper, 2.8 times more Iron, 1.3 times more Magnesium, 4.7 times more Phosphorus, 2.3 times more Potassium, 5.1 times more Zinc and 4.8 times more Water than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and White Mushrooms contain similar levels of Manganese per 500 calories.
• Both Baked Whole Red Potatoes as well as Raw White Mushrooms lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Baked Red Potatoes have 1.5 times more Carbohydrate than White Mushrooms.
• While 500 kcal of Raw White Mushrooms contain 12.9 times more Omega 6, 5.5 times more Sugars, 2.2 times more Fiber and 5.3 times more Protein than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and White Mushrooms offer comparable quantities of Energy per 500 calories.
• 500 calories of Baked Red Potatoes provide inadequate amounts of Omega 6
• Both Baked Whole Red Potatoes as well as Raw White Mushrooms provide inadequate amounts of Omega 3 in 500 calories.