Comparing Nutrients in 7 ounces Baked Red Potatoes VS Maitake Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Maitake Mushrooms	21%	5%	74%

Macro Nutrients

	Baked Red Potatoes	Maitake Mushrooms	Recommended Dietary Allowance
Energy	5.95% 173kcal	2.12% 61.5kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	1.05% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	10.6% 14g	130g per day for Men 19-50 years
Sugars	3.9% 2.84g	5.67% 4.1g	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	1.2% 0.87g	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	% 1.1g	% 3.45g	g per day for Men 19-50 years
Sucrose	% 0.89g	% 0g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	14% 5.36g	38g per day for Men 19-50 years
Protein	8.15% 4.56g	6.87% 3.85g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Maitake Mushrooms	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.8% 3.17mg	81.7% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.5% 0.68mg	10.7% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	8.55% 0.11mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	216% 64.7μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	13.4% 53.6μg	10.4% 41.7μg	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	27.8% 25mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	371% 2229IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.06% 0.16mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Maitake Mushrooms	Recommended Dietary Allowance
Calcium	1.8% 18mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	38.4% 0.35mg	55.6% 0.5mg	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	17.4% 1.4mg	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	5.1% 0.12mg	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	20.4% 143mg	21% 147mg	700mg per day for Men 19-50 years
Potassium	32% 1082mg	12% 405mg	3400mg per day for Men 19-50 years
Selenium	NA	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	13.5% 1.5mg	11mg per day for Men 19-50 years
Water	4.1% 152g	4.85% 179g	3700g per day for Men 19-50 years

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

• Baked Whole Red Potatoes have 1.3 times more Vitamin B5, 3.8 times more Vitamin B6, 1.3 times more Vitamin B9, more Vitamin C and more Vitamin K than Raw Maitake Mushrooms.
• While Raw Maitake Mushrooms contain 2 times more Vitamin B1, 4.8 times more Vitamin B2, 4.1 times more Vitamin B3 and more Vitamin D than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Raw Maitake Mushrooms have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin E in 7 oz.

Comparing minerals per 7 ounces for Baked Red Potatoes vs Maitake Mushrooms:

• Baked Whole Red Potatoes have 2.3 times more Iron, 2.8 times more Magnesium, 2.9 times more Manganese and 2.7 times more Potassium than Raw Maitake Mushrooms.
• While Raw Maitake Mushrooms contain 1.4 times more Copper and 1.9 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Raw Maitake Mushrooms have similar amounts of Phosphorus and Water per 7 oz.
• Both Baked Whole Red Potatoes as well as Raw Maitake Mushrooms have insufficient amounts of Calcium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Baked Whole Red Potatoes have 2.8 times more Energy and 2.8 times more Carbohydrate than Raw Maitake Mushrooms.
• While Raw Maitake Mushrooms contain 1.4 times more Sugars and 1.5 times more Fiber than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Raw Maitake Mushrooms have similar amounts of Protein per 7 oz.
• Both Baked Whole Red Potatoes as well as Raw Maitake Mushrooms have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 7 oz.