Comparing Nutrients in 7 ounces Frozen Roasted Potatoes with Salt VS Cooked Shiitake Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Cooked Shiitake Mushrooms	9%	3%	88%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Cooked Shiitake Mushrooms	Recommended Dietary Allowance
Energy	8.7% 252kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	1.04% 0.33g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	NA	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	NA	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	22% 28.6g	130g per day for Men 19-50 years
Sugars	1.9% 1.37g	10.5% 7.62g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	13.6% 5.16g	11% 4.17g	38g per day for Men 19-50 years
Protein	7.87% 4.4g	5.53% 3.1g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Cooked Shiitake Mushrooms	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	6.1% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	18.6% 2.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	142% 7.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	24.3% 0.32mg	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	NA	10.4% 41.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.75% 3.37mg	0.66% 0.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	9.26% 55.6IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Cooked Shiitake Mushrooms	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	NA	198% 1.78mg	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	12.4% 0.99mg	11% 0.87mg	8mg per day for Men 19-50 years
Magnesium	NA	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	NA	17.6% 0.4mg	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	NA	8.22% 57.5mg	700mg per day for Men 19-50 years
Potassium	26.3% 893mg	6.83% 232mg	3400mg per day for Men 19-50 years
Selenium	NA	89.5% 49.2μg	55μg per day for Men 19-50 years
Sodium	39.4% 591mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	NA	24% 2.64mg	11mg per day for Men 19-50 years
Water	3.65% 135g	4.48% 166g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Cooked Shiitake Mushrooms per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Roasted Potatoes with Salt versus 7 oz of Cooked Shiitake Mushrooms to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Roasted Potatoes with Salt vs Cooked Shiitake Mushrooms:

• Both Frozen Roasted Potatoes with Salt and Cooked Shiitake Mushrooms no Salt have similar amounts of vitamins per 7 oz
• Both Frozen Roasted Potatoes with Salt as well as Cooked Shiitake Mushrooms no Salt have insufficient amounts of Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Frozen Roasted Potatoes with Salt vs Cooked Shiitake Mushrooms:

• 7 ounces of Frozen Roasted Potatoes with Salt have 3.8 times more Potassium and 74.5 times more Sodium than Cooked Shiitake Mushrooms.
• Both Frozen Roasted Potatoes with Salt and Cooked Shiitake Mushrooms contain similar levels of Iron per seven ounces.
• Both Frozen Roasted Potatoes with Salt as well as Cooked Shiitake Mushrooms no Salt lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Roasted Potatoes with Salt have 2.3 times more Energy, 1.8 times more Carbohydrate, 1.2 times more Fiber and 1.4 times more Protein than Cooked Shiitake Mushrooms.
• While 7 oz of Cooked Shiitake Mushrooms no Salt contain 5.6 times more Sugars than Frozen Roasted Potatoes with Salt.
• 7 ounces of Cooked Shiitake Mushrooms provide inadequate amounts of Energy