Comparing Nutrients in 5 ounces Baked Potato Flesh VS Cooked Shiitake Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Cooked Shiitake Mushrooms	9%	3%	88%

Macro Nutrients

	Baked Potato Flesh	Cooked Shiitake Mushrooms	Recommended Dietary Allowance
Energy	4.55% 132kcal	2.74% 79.4kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.32% 0.31g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.5% 30.5g	15.7% 20.4g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	7.5% 5.44g	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	5.6% 2.13g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	4.96% 2.78g	3.95% 2.2g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Cooked Shiitake Mushrooms	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.4% 0.15mg	4.37% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 1.98mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.7% 0.79mg	102% 5.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	17.3% 0.23mg	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	3.2% 12.8μg	7.44% 29.8μg	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	20% 18mg	0.47% 0.43mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	6.6% 39.7IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.38% 0.057mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Cooked Shiitake Mushrooms	Recommended Dietary Allowance
Calcium	0.71% 7.1mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	34% 0.3mg	141% 1.27mg	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	6.2% 0.5mg	7.8% 0.62mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	9.92% 0.23mg	12.6% 0.29mg	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	10% 71mg	5.87% 41mg	700mg per day for Men 19-50 years
Potassium	16.3% 554mg	4.88% 166mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	64% 35μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	17% 1.9mg	11mg per day for Men 19-50 years
Water	2.9% 107g	3.2% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Cooked Shiitake Mushrooms per 5 oz

Compare the macro and micronutrient content in 5 oz of Baked Potato Flesh versus 5 oz of Cooked Shiitake Mushrooms to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Baked Potato Flesh vs Cooked Shiitake Mushrooms:

• 5 ounces of Baked Potato Flesh have 2.8 times more Vitamin B1, 1.9 times more Vitamin B6 and 42.7 times more Vitamin C than Cooked Shiitake Mushrooms.
• While 5 oz of Cooked Shiitake Mushrooms no Salt contain 8.1 times more Vitamin B2, 6.5 times more Vitamin B5, 2.3 times more Vitamin B9 and more Vitamin D than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Cooked Shiitake Mushrooms provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Baked Potato Flesh have insufficient amounts of Vitamin B2 and Vitamin D
• 5 ounces of Cooked Shiitake Mushrooms have insufficient amounts of Vitamin C
• Both Baked Potatoes Flesh no Salt as well as Cooked Shiitake Mushrooms no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Baked Potato Flesh vs Cooked Shiitake Mushrooms:

• 5 ounces of Baked Potato Flesh have 1.8 times more Magnesium, 1.7 times more Phosphorus and 3.3 times more Potassium than Cooked Shiitake Mushrooms.
• While 5 oz of Cooked Shiitake Mushrooms no Salt contain 4.2 times more Copper, 1.3 times more Iron, 1.3 times more Manganese, 82.7 times more Selenium and 4.6 times more Zinc than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Cooked Shiitake Mushrooms contain similar levels of Water per five ounces.
• 5 ounces of Baked Potato Flesh lack sufficient amounts of Selenium
• Both Baked Potatoes Flesh no Salt as well as Cooked Shiitake Mushrooms no Salt lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Baked Potato Flesh have 1.7 times more Energy, 1.5 times more Carbohydrate and 1.3 times more Protein than Cooked Shiitake Mushrooms.
• While 5 oz of Cooked Shiitake Mushrooms no Salt contain 2.3 times more Sugars and 1.4 times more Fiber than Baked Potatoes Flesh no Salt.
• 5 ounces of Cooked Shiitake Mushrooms provide inadequate amounts of Energy
• Both Baked Potatoes Flesh no Salt as well as Cooked Shiitake Mushrooms no Salt provide inadequate amounts of Omega 3 and Omega 6 in five ounces.