Comparing Nutrients in 5 ounces Microwaved White Mushrooms VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Microwaved White Mushrooms	36%	9%	55%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Microwaved White Mushrooms	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	7.14% 207kcal	2900kcal per day for Men 19-50 years
Fat	0.67% 0.65g	7.3% 7.07g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.085g	5.53% 1.77g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	2.33% 0.4g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.6% 8.56g	26% 34g	130g per day for Men 19-50 years
Sugars	0% 0g	0.41% 0.3g	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	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	% 0g	% 0.099g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.2g	g per day for Men 19-50 years
Fiber	9.33% 3.54g	7.46% 2.83g	38g per day for Men 19-50 years
Protein	9.9% 5.54g	5.92% 3.3g	56g per day for Men 19-50 years

Vitamins

	Microwaved White Mushrooms	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.1% 0.085mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	4.03% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47.4% 7.6mg	19% 3.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55.6% 2.78mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.34% 0.069mg	21.4% 0.28mg	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	5.67% 22.7μg	11% 44μg	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	0% 0mg	12% 11mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	2.6% 15.6IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	0.94% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.5% 2.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwaved White Mushrooms	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	0.85% 8.5mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	58.3% 0.52mg	12% 0.11mg	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	5.85% 0.47mg	11% 0.88mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	3.94% 0.091mg	9.68% 0.22mg	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	25.7% 180mg	16.4% 115mg	700mg per day for Men 19-50 years
Potassium	20.3% 692mg	16% 539mg	3400mg per day for Men 19-50 years
Selenium	46.4% 25.5μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	33% 495mg	1500mg per day for Men 19-50 years
Zinc	9.4% 1.03mg	4.4% 0.48mg	11mg per day for Men 19-50 years
Water	3.4% 125g	2.57% 95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Microwaved White Mushrooms vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Microwaved White Mushrooms have 11.6 times more Vitamin B2, 2.5 times more Vitamin B3, 4.4 times more Vitamin B5 and more Vitamin D than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.8 times more Vitamin B1, 4 times more Vitamin B6, 1.9 times more Vitamin B9, more Vitamin C and more Vitamin K than Microwaved White Mushrooms.
• Both Microwaved White Mushrooms as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin E in 5 oz.

Comparing minerals per 5 ounces for Microwaved White Mushrooms vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Microwaved White Mushrooms have 4.8 times more Copper, 1.6 times more Phosphorus, 1.3 times more Potassium, 36 times more Selenium, 2.1 times more Zinc and 1.3 times more Water than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2.2 times more Calcium, 1.9 times more Iron, 1.5 times more Magnesium, 2.5 times more Manganese and 20.5 times more Sodium than Microwaved White Mushrooms.

Comparison of macro-nutrients per 5 ounces:

• Microwaved White Mushrooms have 1.3 times more Fiber and 1.7 times more Protein than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 4.2 times more Energy, 10.8 times more Fat, 20.8 times more Saturated Fat, more Omega 3 and 4 times more Carbohydrate than Microwaved White Mushrooms.
• Both Microwaved White Mushrooms and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Omega 6 per 5 oz.
• Both Microwaved White Mushrooms as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.