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

Macros Ratio

	Protein	Fat	Carbs
Shiitake Mushrooms	22%	11%	67%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Shiitake Mushrooms	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	1.66% 48kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	2.64% 2.57g	97g per day for Men 19-50 years
Saturated Fat	NA	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.4% 9.62g	28.5% 37g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	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	% 3.37g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	9.33% 3.54g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	5.67% 3.18g	5.6% 3.15g	56g per day for Men 19-50 years

Vitamins

	Shiitake Mushrooms	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.77% 0.021mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.7% 0.31mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.3% 5.5mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.5% 2.13mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.42mg	NA	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	28.6% 8.58μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.6% 18.4μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	2.68% 2.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	4.25% 25.5IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Shiitake Mushrooms	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	0.28% 2.83mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	22.4% 0.2mg	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	7.26% 0.58mg	8.86% 0.71mg	8mg per day for Men 19-50 years
Magnesium	6.75% 28.3mg	NA	420mg per day for Men 19-50 years
Manganese	14% 0.33mg	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	22.7% 159mg	NA	700mg per day for Men 19-50 years
Potassium	12.7% 431mg	18.8% 638mg	3400mg per day for Men 19-50 years
Selenium	14.7% 8.08μg	NA	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	28% 422mg	1500mg per day for Men 19-50 years
Zinc	13.3% 1.46mg	NA	11mg per day for Men 19-50 years
Water	3.44% 127g	2.6% 97g	3700g per day for Men 19-50 years

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

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

• Both Raw Shiitake Mushrooms and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 5 oz

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

• 5 ounces of Shiitake Mushrooms have 1.3 times more Water than Frozen Roasted Potatoes with Salt.
• While 5 oz of Frozen Roasted Potatoes with Salt contain 1.5 times more Potassium and 33.1 times more Sodium than Raw Shiitake Mushrooms.
• Both Shiitake Mushrooms and Frozen Roasted Potatoes with Salt contain similar levels of Iron per five ounces.
• Both Raw Shiitake 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 Shiitake Mushrooms have 3.4 times more Sugars than Frozen Roasted Potatoes with Salt.
• While 5 oz of Frozen Roasted Potatoes with Salt contain 3.7 times more Energy and 3.9 times more Carbohydrate than Raw Shiitake Mushrooms.
• Both Shiitake Mushrooms and Frozen Roasted Potatoes with Salt offer comparable quantities of Fiber and Protein per five ounces.
• 5 ounces of Shiitake Mushrooms provide inadequate amounts of Energy