Comparing Nutrients in 5 ounces Baked Potato Flesh VS Canned Straw Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Canned Straw Mushrooms	38%	15%	47%

Macro Nutrients

	Baked Potato Flesh	Canned Straw Mushrooms	Recommended Dietary Allowance
Energy	4.55% 132kcal	1.56% 45.4kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.99% 0.96g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	0.39% 0.13g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	2.16% 0.37g	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	5.06% 6.58g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	NA	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	9.33% 3.54g	38g per day for Men 19-50 years
Protein	4.96% 2.78g	9.7% 5.43g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Canned Straw 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	1.54% 0.018mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 1.98mg	2% 0.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.7% 0.79mg	11.7% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	1.53% 0.02mg	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	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	20% 18mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.38% 0.057mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Canned Straw Mushrooms	Recommended Dietary Allowance
Calcium	0.71% 7.1mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	34% 0.3mg	21% 0.19mg	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	25.3% 2.03mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	9.92% 0.23mg	6.04% 0.14mg	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	12.4% 86.5mg	700mg per day for Men 19-50 years
Potassium	16.3% 554mg	3.25% 111mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	39% 21.5μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	36.3% 544mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	8.63% 0.95mg	11mg per day for Men 19-50 years
Water	2.9% 107g	3.44% 127g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Canned Straw Mushrooms per 5 oz

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

Lets compare vitamin content per 5 ounces of Baked Potato Flesh vs Canned Straw Mushrooms:

• 5 ounces of Baked Potato Flesh have 8.1 times more Vitamin B1, 6.2 times more Vitamin B3, 1.3 times more Vitamin B5, 21.5 times more Vitamin B6 and more Vitamin C than Canned Straw Mushrooms.
• While 5 oz of Canned Straw Mushrooms, Solids contain 3.3 times more Vitamin B2 and 4.2 times more Vitamin B9 than Baked Potatoes Flesh no Salt.
• 5 ounces of Baked Potato Flesh have insufficient amounts of Vitamin B2
• 5 ounces of Canned Straw Mushrooms have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B6 and Vitamin C
• Both Baked Potatoes Flesh no Salt as well as Canned Straw Mushrooms, Solids have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Baked Potato Flesh vs Canned Straw Mushrooms:

• 5 ounces of Baked Potato Flesh have 1.6 times more Copper, 3.6 times more Magnesium, 1.6 times more Manganese and 5 times more Potassium than Canned Straw Mushrooms.
• While 5 oz of Canned Straw Mushrooms, Solids contain 4.1 times more Iron, 50.7 times more Selenium, 76.8 times more Sodium and 2.3 times more Zinc than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Canned Straw Mushrooms contain similar levels of Phosphorus and Water per five ounces.
• 5 ounces of Baked Potato Flesh lack sufficient amounts of Selenium
• 5 ounces of Canned Straw Mushrooms lack sufficient amounts of Magnesium
• Both Baked Potatoes Flesh no Salt as well as Canned Straw Mushrooms, Solids lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Baked Potato Flesh have 2.9 times more Energy and 4.6 times more Carbohydrate than Canned Straw Mushrooms.
• While 5 oz of Canned Straw Mushrooms, Solids contain 1.7 times more Fiber and 2 times more Protein than Baked Potatoes Flesh no Salt.
• 5 ounces of Canned Straw Mushrooms provide inadequate amounts of Energy
• Both Baked Potatoes Flesh no Salt as well as Canned Straw Mushrooms, Solids provide inadequate amounts of Omega 3 and Omega 6 in five ounces.