Comparing Nutrients in 5 ounces Maitake Mushrooms VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Maitake Mushrooms	21%	5%	74%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Maitake Mushrooms	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	1.5% 44kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	2.64% 2.57g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.043g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.6% 9.88g	28.5% 37g	130g per day for Men 19-50 years
Sugars	4.05% 2.93g	1.35% 0.98g	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	% 2.47g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	10% 3.83g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	4.9% 2.75g	5.6% 3.15g	56g per day for Men 19-50 years

Vitamins

	Maitake 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	17.2% 0.21mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.4% 0.34mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.3% 9.33mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.65% 0.38mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	NA	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	154% 46.2μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.44% 29.8μg	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	2.68% 2.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	265% 1592IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.094% 0.014mg	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

	Maitake Mushrooms	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	0.14% 1.4mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	39.7% 0.36mg	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	5.3% 0.43mg	8.86% 0.71mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	NA	420mg per day for Men 19-50 years
Manganese	3.64% 0.084mg	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	15% 105mg	NA	700mg per day for Men 19-50 years
Potassium	8.5% 289mg	18.8% 638mg	3400mg per day for Men 19-50 years
Selenium	5.67% 3.1μg	NA	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	28% 422mg	1500mg per day for Men 19-50 years
Zinc	9.66% 1.06mg	NA	11mg per day for Men 19-50 years
Water	3.46% 128g	2.6% 97g	3700g per day for Men 19-50 years

Nutrient Comparison: Maitake Mushrooms VS Frozen Roasted Potatoes with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Maitake Mushrooms versus 5 oz of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Maitake Mushrooms vs Frozen Roasted Potatoes with Salt:

• Both Raw Maitake Mushrooms and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 5 oz
• Both Raw Maitake Mushrooms as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in five ounces.

Comparing minerals per 5 ounces for Maitake Mushrooms vs Frozen Roasted Potatoes with Salt:

• 5 ounces of Maitake Mushrooms have 1.3 times more Water than Frozen Roasted Potatoes with Salt.
• While 5 oz of Frozen Roasted Potatoes with Salt contain 1.7 times more Iron, 2.2 times more Potassium and 298 times more Sodium than Raw Maitake Mushrooms.
• Both Raw Maitake Mushrooms as well as Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Maitake Mushrooms have 3 times more Sugars than Frozen Roasted Potatoes with Salt.
• While 5 oz of Frozen Roasted Potatoes with Salt contain 4.1 times more Energy and 3.8 times more Carbohydrate than Raw Maitake Mushrooms.
• Both Maitake Mushrooms and Frozen Roasted Potatoes with Salt offer comparable quantities of Fiber and Protein per five ounces.
• 5 ounces of Maitake Mushrooms provide inadequate amounts of Energy