Comparing Nutrients in 7 ounces Boiled Potato Flesh, Cooked In Skin VS Canned Straw Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%
Canned Straw Mushrooms	38%	15%	47%

Macro Nutrients

	Boiled Potato Flesh, Cooked In Skin	Canned Straw Mushrooms	Recommended Dietary Allowance
Energy	5.95% 173kcal	2.2% 63.5kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	3.02% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30.7% 40g	7.1% 9.2g	130g per day for Men 19-50 years
Sugars	2.5% 1.8g	NA	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	0.79% 0.58g	NA	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	% 0.67g	NA	g per day for Men 19-50 years
Sucrose	% 0.38g	NA	g per day for Men 19-50 years
Fiber	9.4% 3.57g	13% 4.96g	38g per day for Men 19-50 years
Protein	6.63% 3.7g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Potato Flesh, Cooked In Skin	Canned Straw Mushrooms	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	2.15% 0.026mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.86mg	2.78% 0.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.6% 1.03mg	16.4% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.6% 0.59mg	2.14% 0.028mg	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	4.96% 20μg	19% 75.4μg	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	28.7% 25.8mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.13% 0.02mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.64% 4.37μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potato Flesh, Cooked In Skin	Canned Straw Mushrooms	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	41.5% 0.37mg	29.3% 0.26mg	0.9mg per day for Men 19-50 years
Fluoride	2.45% 98μg	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	7.7% 0.62mg	35.5% 2.84mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	3.3% 14mg	420mg per day for Men 19-50 years
Manganese	12% 0.27mg	8.46% 0.19mg	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	12.5% 87.3mg	17.3% 121mg	700mg per day for Men 19-50 years
Potassium	22% 752mg	4.55% 155mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	55% 30μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	51% 762mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	12% 1.33mg	11mg per day for Men 19-50 years
Water	4.13% 153g	4.82% 178g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Potato Flesh, Cooked In Skin VS Canned Straw Mushrooms per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Potato Flesh, Cooked In Skin versus 7 oz of Canned Straw Mushrooms to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Potato Flesh, Cooked In Skin vs Canned Straw Mushrooms:

• 7 ounces of Boiled Potato Flesh, Cooked In Skin have 8.2 times more Vitamin B1, 6.4 times more Vitamin B3, 1.3 times more Vitamin B5, 21.4 times more Vitamin B6 and more Vitamin C than Canned Straw Mushrooms.
• While 7 oz of Canned Straw Mushrooms, Solids contain 3.5 times more Vitamin B2 and 3.8 times more Vitamin B9 than Boiled Potato Flesh, Cooked In Skin without Salt.
• 7 ounces of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin B2
• 7 ounces of Canned Straw Mushrooms have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B6 and Vitamin C
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Canned Straw Mushrooms, Solids have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Boiled Potato Flesh, Cooked In Skin vs Canned Straw Mushrooms:

• 7 ounces of Boiled Potato Flesh, Cooked In Skin have 1.4 times more Copper, 3.1 times more Magnesium, 1.4 times more Manganese and 4.9 times more Potassium than Canned Straw Mushrooms.
• While 7 oz of Canned Straw Mushrooms, Solids contain 4.6 times more Iron, 1.4 times more Phosphorus, 50.7 times more Selenium, 96 times more Sodium and 2.2 times more Zinc than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin and Canned Straw Mushrooms contain similar levels of Water per seven ounces.
• 7 ounces of Boiled Potato Flesh, Cooked In Skin lack sufficient amounts of Selenium
• 7 ounces of Canned Straw Mushrooms lack sufficient amounts of Magnesium
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Canned Straw Mushrooms, Solids lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Potato Flesh, Cooked In Skin have 2.7 times more Energy and 4.3 times more Carbohydrate than Canned Straw Mushrooms.
• While 7 oz of Canned Straw Mushrooms, Solids contain 1.4 times more Fiber and 2 times more Protein than Boiled Potato Flesh, Cooked In Skin without Salt.
• 7 ounces of Canned Straw Mushrooms provide inadequate amounts of Energy
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Canned Straw Mushrooms, Solids provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.