Comparing Nutrients in 5 ounces Baked Red Potatoes VS Maitake Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Maitake Mushrooms	21%	5%	74%

Macro Nutrients

	Baked Red Potatoes	Maitake Mushrooms	Recommended Dietary Allowance
Energy	4.25% 123kcal	1.5% 44kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	0.13% 0.043g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.4% 27.8g	7.6% 9.88g	130g per day for Men 19-50 years
Sugars	2.8% 2.03g	4.05% 2.93g	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	0.86% 0.62g	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	% 0.78g	% 2.47g	g per day for Men 19-50 years
Sucrose	% 0.64g	% 0g	g per day for Men 19-50 years
Fiber	6.7% 2.55g	10% 3.83g	38g per day for Men 19-50 years
Protein	5.82% 3.26g	4.9% 2.75g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Maitake Mushrooms	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.5% 0.1mg	17.2% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	26.4% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.26mg	58.3% 9.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.67% 0.48mg	7.65% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	154% 46.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.57% 38.3μg	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% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	265% 1592IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.76% 0.11mg	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Maitake Mushrooms	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	0.14% 1.4mg	1000mg per day for Men 19-50 years
Copper	27.4% 0.25mg	39.7% 0.36mg	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	12.4% 0.99mg	5.3% 0.43mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	10.7% 0.25mg	3.64% 0.084mg	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	14.6% 102mg	15% 105mg	700mg per day for Men 19-50 years
Potassium	22.7% 773mg	8.5% 289mg	3400mg per day for Men 19-50 years
Selenium	NA	5.67% 3.1μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	5.15% 0.57mg	9.66% 1.06mg	11mg per day for Men 19-50 years
Water	2.94% 109g	3.46% 128g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Baked Red Potatoes vs Maitake Mushrooms:

• Baked Whole Red Potatoes have 1.3 times more Vitamin B5, 3.8 times more Vitamin B6, 1.3 times more Vitamin B9, more Vitamin C and more Vitamin K than Raw Maitake Mushrooms.
• While Raw Maitake Mushrooms contain 2 times more Vitamin B1, 4.8 times more Vitamin B2, 4.1 times more Vitamin B3 and more Vitamin D than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Raw Maitake Mushrooms have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin E in 5 oz.

Comparing minerals per 5 ounces for Baked Red Potatoes vs Maitake Mushrooms:

• Baked Whole Red Potatoes have 2.3 times more Iron, 2.8 times more Magnesium, 2.9 times more Manganese and 2.7 times more Potassium than Raw Maitake Mushrooms.
• While Raw Maitake Mushrooms contain 1.4 times more Copper and 1.9 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Raw Maitake Mushrooms have similar amounts of Phosphorus and Water per 5 oz.
• Both Baked Whole Red Potatoes as well as Raw Maitake Mushrooms have insufficient amounts of Calcium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Baked Whole Red Potatoes have 2.8 times more Energy and 2.8 times more Carbohydrate than Raw Maitake Mushrooms.
• While Raw Maitake Mushrooms contain 1.4 times more Sugars and 1.5 times more Fiber than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Raw Maitake Mushrooms have similar amounts of Protein per 5 oz.
• Both Baked Whole Red Potatoes as well as Raw Maitake Mushrooms have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 5 oz.