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

Macros Ratio

	Protein	Fat	Carbs
Cooked Shiitake Mushrooms	9%	3%	88%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Cooked Shiitake Mushrooms	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	2.74% 79.4kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	0.32% 0.31g	2.64% 2.57g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	NA	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.7% 20.4g	28.5% 37g	130g per day for Men 19-50 years
Sugars	7.5% 5.44g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	7.83% 2.98g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	3.95% 2.2g	5.6% 3.15g	56g per day for Men 19-50 years

Vitamins

	Cooked 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	4.37% 0.052mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.13mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	102% 5.1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.3% 0.23mg	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	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	0.47% 0.43mg	2.68% 2.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	6.6% 39.7IU	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

	Cooked Shiitake Mushrooms	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	0.43% 4.25mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	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	7.8% 0.62mg	8.86% 0.71mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	NA	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	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	5.87% 41mg	NA	700mg per day for Men 19-50 years
Potassium	4.88% 166mg	18.8% 638mg	3400mg per day for Men 19-50 years
Selenium	64% 35μg	NA	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	28% 422mg	1500mg per day for Men 19-50 years
Zinc	17% 1.9mg	NA	11mg per day for Men 19-50 years
Water	3.2% 118g	2.6% 97g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Cooked Shiitake 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 Cooked Shiitake Mushrooms vs Frozen Roasted Potatoes with Salt:

• Both Cooked Shiitake Mushrooms no Salt and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 5 oz
• Both Cooked Shiitake Mushrooms no Salt as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in five ounces.

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

• 5 ounces of Cooked Shiitake Mushrooms have 1.2 times more Water than Frozen Roasted Potatoes with Salt.
• While 5 oz of Frozen Roasted Potatoes with Salt contain 3.8 times more Potassium and 74.5 times more Sodium than Cooked Shiitake Mushrooms no Salt.
• Both Cooked Shiitake Mushrooms and Frozen Roasted Potatoes with Salt contain similar levels of Iron per five ounces.
• Both Cooked Shiitake Mushrooms no Salt 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 Cooked Shiitake Mushrooms have 5.6 times more Sugars than Frozen Roasted Potatoes with Salt.
• While 5 oz of Frozen Roasted Potatoes with Salt contain 2.3 times more Energy, 1.8 times more Carbohydrate and 1.4 times more Protein than Cooked Shiitake Mushrooms no Salt.
• Both Cooked Shiitake Mushrooms and Frozen Roasted Potatoes with Salt offer comparable quantities of Fiber per five ounces.
• 5 ounces of Cooked Shiitake Mushrooms provide inadequate amounts of Energy