Comparing Nutrients in 7 ounces Canned Mushrooms VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Canned Mushrooms	25%	9%	66%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Canned Mushrooms	Baked Red Potatoes	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	5.95% 173kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.075g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	0.57% 0.097g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.77% 10g	30% 39g	130g per day for Men 19-50 years
Sugars	6.4% 4.64g	3.9% 2.84g	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	1.2% 0.87g	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	% 1.1g	g per day for Men 19-50 years
Sucrose	NA	% 0.89g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	6.63% 3.7g	8.15% 4.56g	56g per day for Men 19-50 years

Vitamins

	Canned Mushrooms	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.042mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.8% 3.16mg	19.8% 3.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	13.5% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.3% 0.12mg	32.4% 0.42mg	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	5.95% 24μg	13.4% 53.6μg	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	27.8% 25mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	2.65% 16IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.13% 0.02mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Mushrooms	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	2.2% 22mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	38.4% 0.35mg	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	19.6% 1.57mg	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	7.42% 0.17mg	15% 0.34mg	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	18.7% 131mg	20.4% 143mg	700mg per day for Men 19-50 years
Potassium	7.53% 256mg	32% 1082mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	NA	55μg per day for Men 19-50 years
Sodium	56.2% 843mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.1% 152g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Canned Mushrooms vs Baked Red Potatoes:

• Canned Mushrooms, Solids have 2.4 times more Vitamin B5 and more Vitamin D than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.4 times more Vitamin B2, 3.5 times more Vitamin B6, 2.3 times more Vitamin B9, more Vitamin C and more Vitamin K than Canned Mushrooms, Solids.
• Both Canned Mushrooms, Solids and Baked Whole Red Potatoes have similar amounts of Vitamin B1 and Vitamin B3 per 7 oz.
• Both Canned Mushrooms, Solids as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin E in 7 oz.

Comparing minerals per 7 ounces for Canned Mushrooms vs Baked Red Potatoes:

• Canned Mushrooms, Solids have 1.2 times more Calcium, 1.4 times more Copper, 35.4 times more Sodium and 1.8 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.9 times more Magnesium, 2 times more Manganese and 4.2 times more Potassium than Canned Mushrooms, Solids.
• Both Canned Mushrooms, Solids and Baked Whole Red Potatoes have similar amounts of Iron, Phosphorus and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Canned Mushrooms, Solids have 1.6 times more Sugars and 1.3 times more Fiber than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 3.5 times more Energy and 3.8 times more Carbohydrate than Canned Mushrooms, Solids.
• Both Canned Mushrooms, Solids and Baked Whole Red Potatoes have similar amounts of Protein per 7 oz.
• Both Canned Mushrooms, Solids as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.