Comparing Nutrients in 7 ounces Cooked Shiitake Mushrooms VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Shiitake Mushrooms	9%	3%	88%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Cooked Shiitake Mushrooms	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	3.83% 111kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	NA	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.6g	40% 52g	130g per day for Men 19-50 years
Sugars	10.5% 7.62g	1.9% 1.37g	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	11% 4.17g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	5.53% 3.1g	7.87% 4.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Shiitake Mushrooms	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.6% 2.98mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	142% 7.12mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.3% 0.32mg	NA	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	10.4% 41.7μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.66% 0.6mg	3.75% 3.37mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	9.26% 55.6IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Shiitake Mushrooms	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	0.6% 5.95mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	198% 1.78mg	NA	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	11% 0.87mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	NA	420mg per day for Men 19-50 years
Manganese	17.6% 0.4mg	NA	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	8.22% 57.5mg	NA	700mg per day for Men 19-50 years
Potassium	6.83% 232mg	26.3% 893mg	3400mg per day for Men 19-50 years
Selenium	89.5% 49.2μg	NA	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	39.4% 591mg	1500mg per day for Men 19-50 years
Zinc	24% 2.64mg	NA	11mg per day for Men 19-50 years
Water	4.48% 166g	3.65% 135g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Shiitake Mushrooms VS Frozen Roasted Potatoes with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Shiitake Mushrooms versus 7 oz of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Shiitake Mushrooms vs Frozen Roasted Potatoes with Salt:

• Both Cooked Shiitake Mushrooms no Salt and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 7 oz
• Both Cooked Shiitake Mushrooms no Salt as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Cooked Shiitake Mushrooms vs Frozen Roasted Potatoes with Salt:

• 7 ounces of Cooked Shiitake Mushrooms have 1.2 times more Water than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 3.8 times more Potassium and 74.5 times more Sodium than Cooked Shiitake Mushrooms no Salt.
• Both Cooked Shiitake Mushrooms and Frozen Roasted Potatoes with Salt contain similar levels of Iron per seven ounces.
• Both Cooked Shiitake Mushrooms no Salt as well as Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Shiitake Mushrooms have 5.6 times more Sugars than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 2.3 times more Energy, 1.8 times more Carbohydrate and 1.4 times more Protein than Cooked Shiitake Mushrooms no Salt.
• Both Cooked Shiitake Mushrooms and Frozen Roasted Potatoes with Salt offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Cooked Shiitake Mushrooms provide inadequate amounts of Energy