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Comparing Nutrients in 7 ounces Microwaved White MushroomsVS Baked White Potatoes

Macros Ratio

Protein Fat Carbs

Microwaved White Mushrooms
36%
9%
55%
Baked White Potatoes
9%
1%
90%
7 oz ▼

Macro Nutrients

2.4%69.5kcal
Energy
6.3%183kcal
69.5 kcalvs183 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy
0.94%0.91g
Fat
0.31%0.3g
0.91 gvs0.3 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Vegetables rich in Fat
0.37%0.12g
Saturated Fat
0.25%0.079g
0.12 gvs0.079 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0%0g
Omega 3
1.86%0.03g
0 gvs0.03 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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3.27%0.56g
Omega 6
0.57%0.097g
0.56 gvs0.097 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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9.22%12g
Carbohydrate
32%42g
12 gvs42 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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0%0g
Sugars
4.2%3.04g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0 gvs3.04 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0%0g
Fructose
0.99%0.71g
≤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]
0 gvs0.71 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0g
Glucose
%1.25g
0 gvs1.25 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0g
Sucrose
%0.79g
0 gvs0.79 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Sucrose
13%4.96g
Fiber
11%4.17g
4.96 gvs4.17 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
14%7.76g
Protein
7.44%4.17g
7.76 gvs4.17 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

0%0μg
Vitamin A
0.22%2μg
RAE, retinol activity equivalents
0 μgvs2 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A
9.92%0.12mg
Vitamin B1
7.94%0.095mg
Thiamine
0.12 mgvs0.095 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1
65.8%0.86mg
Vitamin B2
6.56%0.085mg
Riboflavin
0.86 mgvs0.085 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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66.4%10.6mg
Vitamin B3
19%3.03mg
Niacin, nicotinic acid, niacinamide
10.6 mgvs3.03 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
77.8%3.9mg
Vitamin B5
15.2%0.76mg
Pantothenic acid
3.9 mgvs0.76 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
7.48%0.097mg
Vitamin B6
32.2%0.42mg
Pyridoxine
0.097 mgvs0.42 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B7
7.94%31.8μg
Vitamin B9
19%75.4μg
Folates and Folic Acid
31.8 μgvs75.4 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12
0%0mg
Vitamin C
27.8%25mg
Ascorbic acid
0 mgvs25 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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3.64%22IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
22 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D
0%0mg
Vitamin E
0.53%0.079mg
Tocopherols and Tocotrienols
0 mgvs0.079 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg
Vitamin K
4.47%5.36μg
Phytomenadione or phylloquinone
0 μgvs5.36 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

1.2%12mg
Calcium
2%20mg
12 mgvs20 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Vegetables rich in Calcium
81.6%0.73mg
Copper
28%0.25mg
0.73 mgvs0.25 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Vegetables rich in Fluoride
8.2%0.65mg
Iron
16%1.27mg
0.65 mgvs1.27 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Vegetables rich in Iron
6.6%27.8mg
Magnesium
12.8%53.6mg
27.8 mgvs53.6 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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5.52%0.13mg
Manganese
16.3%0.38mg
0.13 mgvs0.38 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Vegetables rich in Molybdenum
36%252mg
Phosphorus
21.3%149mg
252 mgvs149 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus
28.5%968mg
Potassium
31.8%1080mg
968 mgvs1080 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Vegetables rich in Potassium
65%35.7μg
Selenium
1.8%0.99μg
35.7 μgvs0.99 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
2.25%33.7mg
Sodium
0.93%14mg
33.7 mgvs14 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Vegetables rich in Sodium
13%1.45mg
Zinc
6.3%0.69mg
1.45 mgvs0.69 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Vegetables rich in Zinc
4.75%176g
Water
4.05%150g
176 gvs150 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 7 ounces of Microwaved White Mushrooms vs Baked White Potatoes:
Comparing minerals per 7 ounces for Microwaved White Mushrooms vs Baked White Potatoes:
Comparison of macro-nutrients per 7 ounces:



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