Comparing Nutrients in 500 calories Baked White Potatoes VS Maitake Mushrooms

Weight per 500 calories

• Baked White Potatoes: 544g
• Maitake Mushrooms: 1613g

Baked White Potatoes have 3 times more energy per 100g than Maitake Mushrooms. It has average energy density when compared to other foods. Raw Maitake Mushrooms having low energy density.

Which food has more nutrients per 500 calories - Baked White Potatoes or Maitake Mushrooms?

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Maitake Mushrooms	21%	5%	74%

Macro Nutrients

	Baked White Potatoes	Maitake Mushrooms	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	3.16% 3.06g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	5.1% 0.082g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.57% 0.27g	8.54% 1.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88% 115g	86.5% 112g	130g per day for Men 19-50 years
Sugars	11.5% 8.3g	46% 33.4g	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	2.7% 1.96g	0% 0g	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	% 3.42g	% 28g	g per day for Men 19-50 years
Sucrose	% 2.17g	% 0g	g per day for Men 19-50 years
Fiber	30% 11.4g	115% 43.5g	38g per day for Men 19-50 years
Protein	20.4% 11.4g	56% 31.3g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Maitake Mushrooms	Recommended Dietary Allowance
Vitamin A	0.6% 5.43μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.7% 0.26mg	196% 2.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	300% 3.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.3mg	664% 106mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.6% 2.1mg	87% 4.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.2% 1.15mg	69.5% 0.9mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1753% 526μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	51.6% 207μg	84.7% 339μg	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	76% 68.5mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	3019% 18113IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.45% 0.22mg	1.08% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.2% 14.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Maitake Mushrooms	Recommended Dietary Allowance
Calcium	5.43% 54.3mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	452% 4.06mg	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	43.5% 3.48mg	60.5% 4.84mg	8mg per day for Men 19-50 years
Magnesium	35% 147mg	38.4% 161mg	420mg per day for Men 19-50 years
Manganese	44.7% 1.03mg	41.4% 0.95mg	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	58.2% 408mg	171% 1194mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	97% 3290mg	3400mg per day for Men 19-50 years
Selenium	4.94% 2.7μg	64.5% 35.5μg	55μg per day for Men 19-50 years
Sodium	2.54% 38mg	1.08% 16mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	110% 12mg	11mg per day for Men 19-50 years
Water	11% 410g	39.4% 1458g	3700g per day for Men 19-50 years

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

• Baked Whole White Potatoes have 1.3 times more Vitamin B6, more Vitamin C and more Vitamin K than Raw Maitake Mushrooms.
• While Raw Maitake Mushrooms contain 9 times more Vitamin B1, 16.7 times more Vitamin B2, 12.8 times more Vitamin B3, 2.1 times more Vitamin B5, 1.6 times more Vitamin B9 and more Vitamin D than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Raw Maitake Mushrooms have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin E in 500 kcal.

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

• Baked Whole White Potatoes have 3.4 times more Calcium than Raw Maitake Mushrooms.
• While Raw Maitake Mushrooms contain 5.9 times more Copper, 1.4 times more Iron, 2.9 times more Phosphorus, 13.1 times more Selenium, 6.4 times more Zinc and 3.6 times more Water than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Maitake Mushrooms have similar amounts of Magnesium, Manganese and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Baked Whole White Potatoes have more Omega 3 than Raw Maitake Mushrooms.
• While Raw Maitake Mushrooms contain 5.5 times more Omega 6, 4 times more Sugars, 3.8 times more Fiber and 2.7 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Maitake Mushrooms have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Baked Whole White Potatoes as well as Raw Maitake Mushrooms have insufficient amounts of Fat, Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.