Comparing Nutrients in 7 ounces Shiitake Mushrooms VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Shiitake Mushrooms	22%	11%	67%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Shiitake Mushrooms	Baked Red Potatoes	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	5.95% 173kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	NA	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	NA	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	NA	0.57% 0.097g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.4% 13.5g	30% 39g	130g per day for Men 19-50 years
Sugars	6.5% 4.72g	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	0% 0g	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	% 4.72g	% 1.1g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.89g	g per day for Men 19-50 years
Fiber	13% 4.96g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	7.94% 4.45g	8.15% 4.56g	56g per day for Men 19-50 years

Vitamins

	Shiitake Mushrooms	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	NA	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48% 7.7mg	19.8% 3.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59.5% 2.98mg	13.5% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44.7% 0.58mg	32.4% 0.42mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	40% 12μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.45% 25.8μg	13.4% 53.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	27.8% 25mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	5.95% 35.7IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Shiitake Mushrooms	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	0.4% 3.97mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	31.3% 0.28mg	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	10% 0.81mg	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	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	31.8% 222mg	20.4% 143mg	700mg per day for Men 19-50 years
Potassium	17.7% 603mg	32% 1082mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	NA	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	4.8% 178g	4.1% 152g	3700g per day for Men 19-50 years

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

• Raw Shiitake Mushrooms have 4.3 times more Vitamin B2, 2.4 times more Vitamin B3, 4.4 times more Vitamin B5, 1.4 times more Vitamin B6 and more Vitamin D than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 4.8 times more Vitamin B1 and 2.1 times more Vitamin B9 than Raw Shiitake Mushrooms.

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

• Raw Shiitake Mushrooms have 1.3 times more Manganese, 1.6 times more Phosphorus and 2.6 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.7 times more Iron, 1.4 times more Magnesium and 1.8 times more Potassium than Raw Shiitake Mushrooms.
• Both Raw Shiitake Mushrooms and Baked Whole Red Potatoes have similar amounts of Copper and Water per 7 oz.
• Both Raw Shiitake Mushrooms as well as Baked Whole Red Potatoes have insufficient amounts of Calcium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Shiitake Mushrooms have 1.7 times more Sugars and 1.4 times more Fiber than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.6 times more Energy and 2.9 times more Carbohydrate than Raw Shiitake Mushrooms.
• Both Raw Shiitake Mushrooms and Baked Whole Red Potatoes have similar amounts of Protein per 7 oz.
• Both Raw Shiitake Mushrooms as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Fructose, Glucose and Sucrose in 7 oz.