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

Macros Ratio

	Protein	Fat	Carbs
Microwaved White Mushrooms	36%	9%	55%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Microwaved White Mushrooms	Baked Red Potatoes	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	5.95% 173kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	3.27% 0.56g	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	9.22% 12g	30% 39g	130g per day for Men 19-50 years
Sugars	0% 0g	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	% 0g	% 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	14% 7.76g	8.15% 4.56g	56g per day for Men 19-50 years

Vitamins

	Microwaved 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	9.92% 0.12mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65.8% 0.86mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	66.4% 10.6mg	19.8% 3.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	77.8% 3.9mg	13.5% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.48% 0.097mg	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	7.94% 31.8μg	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	3.64% 22IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	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

	Microwaved White Mushrooms	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	1.2% 12mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	81.6% 0.73mg	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	8.2% 0.65mg	17.4% 1.4mg	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	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	36% 252mg	20.4% 143mg	700mg per day for Men 19-50 years
Potassium	28.5% 968mg	32% 1082mg	3400mg per day for Men 19-50 years
Selenium	65% 35.7μg	NA	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	1.6% 24mg	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	4.1% 152g	3700g per day for Men 19-50 years

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

• Microwaved White Mushrooms have 8.6 times more Vitamin B2, 3.4 times more Vitamin B3, 5.7 times more Vitamin B5 and more Vitamin D than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 4.3 times more Vitamin B6, 1.7 times more Vitamin B9, more Vitamin C and more Vitamin K than Microwaved White Mushrooms.
• Both Microwaved White Mushrooms and Baked Whole Red Potatoes have similar amounts of Vitamin B1 per 7 oz.
• Both Microwaved 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 Microwaved White Mushrooms vs Baked Red Potatoes:

• Microwaved White Mushrooms have 2.1 times more Copper, 1.8 times more Phosphorus, 1.4 times more Sodium and 1.8 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.1 times more Iron, 2 times more Magnesium and 2.7 times more Manganese than Microwaved White Mushrooms.
• Both Microwaved White Mushrooms and Baked Whole Red Potatoes have similar amounts of Potassium and Water per 7 oz.
• Both Microwaved White Mushrooms as well as Baked Whole Red Potatoes have insufficient amounts of Calcium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Microwaved White Mushrooms have 5.7 times more Omega 6, 1.4 times more Fiber and 1.7 times more Protein than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.5 times more Energy, 3.2 times more Carbohydrate and more Sugars than Microwaved White Mushrooms.
• Both Microwaved White Mushrooms as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 7 oz.