Comparing Nutrients in 7 ounces Microwaved White Mushrooms VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Microwaved White Mushrooms	36%	9%	55%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Microwaved White Mushrooms	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	11% 319kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	10.5% 10g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	6.7% 2.15g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	3.27% 0.56g	3.3% 0.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.22% 12g	42% 54.6g	130g per day for Men 19-50 years
Sugars	0% 0g	0.79% 0.58g	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	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	% 0g	% 0.24g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.34g	g per day for Men 19-50 years
Fiber	13% 4.96g	12% 4.56g	38g per day for Men 19-50 years
Protein	14% 7.76g	8.9% 5g	56g per day for Men 19-50 years

Vitamins

	Microwaved White Mushrooms	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65.8% 0.86mg	4.73% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	66.4% 10.6mg	26.5% 4.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	77.8% 3.9mg	19.5% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.48% 0.097mg	26.3% 0.34mg	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	7.94% 31.8μg	11% 43.7μg	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% 0mg	26% 23.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	3.64% 22IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.8% 4.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwaved White Mushrooms	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	1.2% 12mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	81.6% 0.73mg	32% 0.29mg	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	8.2% 0.65mg	18.6% 1.5mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	5.52% 0.13mg	19% 0.43mg	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	36% 252mg	27.5% 192mg	700mg per day for Men 19-50 years
Potassium	28.5% 968mg	27.5% 935mg	3400mg per day for Men 19-50 years
Selenium	65% 35.7μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	51.7% 776mg	1500mg per day for Men 19-50 years
Zinc	13% 1.45mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	4.75% 176g	3.4% 125g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Microwaved White Mushrooms vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Microwaved White Mushrooms have 13.9 times more Vitamin B2, 2.5 times more Vitamin B3, 4 times more Vitamin B5 and more Vitamin D than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2 times more Vitamin B1, 3.5 times more Vitamin B6, 1.4 times more Vitamin B9, more Vitamin C and more Vitamin K than Microwaved White Mushrooms.
• Both Microwaved White Mushrooms as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A and Vitamin E in 7 oz.

Comparing minerals per 7 ounces for Microwaved White Mushrooms vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Microwaved White Mushrooms have 2.6 times more Copper, 1.3 times more Phosphorus, 180 times more Selenium, 1.8 times more Zinc and 1.4 times more Water than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2.2 times more Calcium, 2.3 times more Iron, 2 times more Magnesium, 3.4 times more Manganese and 23 times more Sodium than Microwaved White Mushrooms.
• Both Microwaved White Mushrooms and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Microwaved White Mushrooms have 1.6 times more Protein than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 4.6 times more Energy, 11.2 times more Fat, 18 times more Saturated Fat, more Omega 3 and 4.6 times more Carbohydrate than Microwaved White Mushrooms.
• Both Microwaved White Mushrooms and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Omega 6 and Fiber per 7 oz.
• Both Microwaved White Mushrooms as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.