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

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Dried Shiitake Mushrooms	11%	3%	86%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Dried Shiitake Mushrooms	Recommended Dietary Allowance
Energy	8.7% 252kcal	20.3% 587kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	2.03% 1.96g	97g per day for Men 19-50 years
Saturated Fat	1.04% 0.33g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	NA	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	NA	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	115% 150g	130g per day for Men 19-50 years
Sugars	1.9% 1.37g	6.05% 4.4g	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	60% 23g	38g per day for Men 19-50 years
Protein	7.87% 4.4g	34% 19g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Dried 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	49.6% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	194% 2.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	869% 43.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	147% 1.9mg	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	81% 323μg	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	7.7% 6.95mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	51% 306IU	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	Dried Shiitake Mushrooms	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	NA	1139% 10.2mg	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	42.7% 3.4mg	8mg per day for Men 19-50 years
Magnesium	NA	62.4% 262mg	420mg per day for Men 19-50 years
Manganese	NA	101% 2.33mg	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	83.3% 583mg	700mg per day for Men 19-50 years
Potassium	26.3% 893mg	89.5% 3044mg	3400mg per day for Men 19-50 years
Selenium	NA	166% 91μg	55μg per day for Men 19-50 years
Sodium	39.4% 591mg	1.7% 25.8mg	1500mg per day for Men 19-50 years
Zinc	NA	138% 15.2mg	11mg per day for Men 19-50 years
Water	3.65% 135g	0.51% 19g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Frozen Roasted Potatoes with Salt versus 7 oz of Dried 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 Dried Shiitake Mushrooms:

• 7 oz of Dried Shiitake Mushrooms contain 2.1 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 7 ounces of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

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

• 7 ounces of Frozen Roasted Potatoes with Salt have 22.9 times more Sodium than Dried Shiitake Mushrooms.
• While 7 oz of Dried Shiitake Mushrooms contain 3.4 times more Iron and 3.4 times more Potassium than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt as well as Dried Shiitake Mushrooms lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dried Shiitake Mushrooms contain 2.3 times more Energy, 2.9 times more Carbohydrate, 3.2 times more Sugars, 4.4 times more Fiber and 4.3 times more Protein than Frozen Roasted Potatoes with Salt.