Comparing Nutrients in 7 ounces Baked Potato Flesh VS Shiitake Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Shiitake Mushrooms	22%	11%	67%

Macro Nutrients

	Baked Potato Flesh	Shiitake Mushrooms	Recommended Dietary Allowance
Energy	6.36% 185kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	1% 0.97g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	NA	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	NA	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	33% 42.8g	10.4% 13.5g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	6.5% 4.72g	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	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	NA	% 4.72g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	7.83% 2.98g	13% 4.96g	38g per day for Men 19-50 years
Protein	6.95% 3.9g	7.94% 4.45g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Shiitake Mushrooms	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.042mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.3% 2.77mg	48% 7.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	59.5% 2.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	44.7% 0.58mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	40% 12μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.47% 18μg	6.45% 25.8μg	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	28.2% 25.4mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	5.95% 35.7IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.53% 0.079mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Shiitake Mushrooms	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	47.4% 0.43mg	31.3% 0.28mg	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	8.7% 0.69mg	10% 0.81mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	20% 0.46mg	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	14% 99mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	23% 776mg	17.7% 603mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	4.05% 150g	4.8% 178g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Shiitake Mushrooms per 7 oz

Compare the macro and micronutrient content in 7 oz of Baked Potato Flesh versus 7 oz of Shiitake Mushrooms to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Baked Potato Flesh vs Shiitake Mushrooms:

• 7 ounces of Baked Potato Flesh have 7 times more Vitamin B1 than Shiitake Mushrooms.
• While 7 oz of Raw Shiitake Mushrooms contain 10.3 times more Vitamin B2, 2.8 times more Vitamin B3, 2.7 times more Vitamin B5, 1.4 times more Vitamin B9 and more Vitamin D than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Shiitake Mushrooms provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Baked Potato Flesh have insufficient amounts of Vitamin B2 and Vitamin D
• 7 ounces of Shiitake Mushrooms have insufficient amounts of Vitamin B1

Comparing minerals per 7 ounces for Baked Potato Flesh vs Shiitake Mushrooms:

• 7 ounces of Baked Potato Flesh have 1.5 times more Copper, 1.3 times more Magnesium and 1.3 times more Potassium than Shiitake Mushrooms.
• While 7 oz of Raw Shiitake Mushrooms contain 1.4 times more Manganese, 2.2 times more Phosphorus, 19 times more Selenium and 3.6 times more Zinc than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Shiitake Mushrooms contain similar levels of Iron and Water per seven ounces.
• 7 ounces of Baked Potato Flesh lack sufficient amounts of Selenium
• Both Baked Potatoes Flesh no Salt as well as Raw Shiitake Mushrooms lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Baked Potato Flesh have 2.7 times more Energy and 3.2 times more Carbohydrate than Shiitake Mushrooms.
• While 7 oz of Raw Shiitake Mushrooms contain 1.4 times more Sugars and 1.7 times more Fiber than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Shiitake Mushrooms offer comparable quantities of Protein per seven ounces.
• 7 ounces of Shiitake Mushrooms provide inadequate amounts of Energy