Comparing Nutrients in 5 ounces Microwaved White Mushrooms VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Microwaved White Mushrooms	36%	9%	55%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Microwaved White Mushrooms	Baked White Potatoes	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	4.5% 130kcal	2900kcal per day for Men 19-50 years
Fat	0.67% 0.65g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.085g	0.18% 0.057g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	2.33% 0.4g	0.41% 0.069g	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	23% 30g	130g per day for Men 19-50 years
Sugars	0% 0g	3% 2.17g	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	0.7% 0.51g	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	% 0.89g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.57g	g per day for Men 19-50 years
Fiber	9.33% 3.54g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	9.9% 5.54g	5.3% 2.98g	56g per day for Men 19-50 years

Vitamins

	Microwaved White Mushrooms	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.1% 0.085mg	5.67% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	4.7% 0.061mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47.4% 7.6mg	13.5% 2.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55.6% 2.78mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.34% 0.069mg	23% 0.3mg	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	13.5% 54μg	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	20% 18mg	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	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwaved White Mushrooms	Baked White Potatoes	Recommended Dietary Allowance
Calcium	0.85% 8.5mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	58.3% 0.52mg	20% 0.18mg	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	11.3% 0.91mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	3.94% 0.091mg	11.6% 0.27mg	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	15% 106mg	700mg per day for Men 19-50 years
Potassium	20.3% 692mg	22.7% 771mg	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	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	9.4% 1.03mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	3.4% 125g	2.9% 107g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Microwaved White Mushrooms vs Baked White Potatoes:

• Microwaved White Mushrooms have 1.3 times more Vitamin B1, 10 times more Vitamin B2, 3.5 times more Vitamin B3, 5.1 times more Vitamin B5 and more Vitamin D than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 4.3 times more Vitamin B6, 2.4 times more Vitamin B9, more Vitamin C and more Vitamin K than Microwaved White Mushrooms.
• Both Microwaved White Mushrooms as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin E in 5 oz.

Comparing minerals per 5 ounces for Microwaved White Mushrooms vs Baked White Potatoes:

• Microwaved White Mushrooms have 2.9 times more Copper, 1.7 times more Phosphorus, 36 times more Selenium, 2.4 times more Sodium and 2.1 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.7 times more Calcium, 1.9 times more Iron, 1.9 times more Magnesium and 3 times more Manganese than Microwaved White Mushrooms.
• Both Microwaved White Mushrooms and Baked Whole White Potatoes have similar amounts of Potassium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Microwaved White Mushrooms have 5.7 times more Omega 6 and 1.9 times more Protein than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.6 times more Energy, 3.5 times more Carbohydrate and more Sugars than Microwaved White Mushrooms.
• Both Microwaved White Mushrooms and Baked Whole White Potatoes have similar amounts of Fiber per 5 oz.
• Both Microwaved White Mushrooms as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 5 oz.