Comparing Nutrients in 7 ounces Boiled White Mushrooms VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled White Mushrooms	25%	12%	63%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Boiled White Mushrooms	Baked Red Potatoes	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	5.95% 173kcal	2900kcal per day for Men 19-50 years
Fat	0.96% 0.93g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	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	2.1% 0.36g	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	8.08% 10.5g	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	11.5% 4.37g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	7.7% 4.3g	8.15% 4.56g	56g per day for Men 19-50 years

Vitamins

	Boiled White 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	12% 0.14mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.8% 0.6mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.3% 8.85mg	19.8% 3.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	85.7% 4.3mg	13.5% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.5% 0.19mg	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	8.93% 35.7μg	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	8.8% 7.94mg	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

	Boiled White Mushrooms	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	1.2% 12mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	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	43% 3.45mg	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	9.92% 0.23mg	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	24.7% 173mg	20.4% 143mg	700mg per day for Men 19-50 years
Potassium	20.8% 706mg	32% 1082mg	3400mg per day for Men 19-50 years
Selenium	43% 23.6μg	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	15.7% 1.73mg	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 Boiled White Mushrooms vs Baked Red Potatoes:

• Boiled and Drained White Mushrooms have 6 times more Vitamin B2, 2.8 times more Vitamin B3, 6.3 times more Vitamin B5 and more Vitamin D than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.2 times more Vitamin B6, 1.5 times more Vitamin B9, 3.2 times more Vitamin C and more Vitamin K than Boiled and Drained White Mushrooms.
• Both Boiled and Drained White Mushrooms and Baked Whole Red Potatoes have similar amounts of Vitamin B1 per 7 oz.
• Both Boiled and Drained White Mushrooms 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 Boiled White Mushrooms vs Baked Red Potatoes:

• Boiled and Drained White Mushrooms have 2.9 times more Copper, 2.5 times more Iron, 1.2 times more Phosphorus and 2.2 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.3 times more Magnesium, 1.5 times more Manganese and 1.5 times more Potassium than Boiled and Drained White Mushrooms.
• Both Boiled and Drained White Mushrooms and Baked Whole Red Potatoes have similar amounts of Water per 7 oz.
• Both Boiled and Drained White Mushrooms as well as Baked Whole Red Potatoes have insufficient amounts of Calcium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained White Mushrooms have 3.7 times more Omega 6, 1.6 times more Sugars and 1.2 times more Fiber than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 3.1 times more Energy and 3.7 times more Carbohydrate than Boiled and Drained White Mushrooms.
• Both Boiled and Drained White Mushrooms and Baked Whole Red Potatoes have similar amounts of Protein per 7 oz.
• Both Boiled and Drained White Mushrooms as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 7 oz.