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

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Shiitake Mushrooms	22%	11%	67%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Shiitake Mushrooms	Recommended Dietary Allowance
Energy	8.7% 252kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	1% 0.97g	97g per day for Men 19-50 years
Saturated Fat	1.04% 0.33g	NA	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	10.4% 13.5g	130g per day for Men 19-50 years
Sugars	1.9% 1.37g	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	13.6% 5.16g	13% 4.96g	38g per day for Men 19-50 years
Protein	7.87% 4.4g	7.94% 4.45g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Shiitake Mushrooms	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	48% 7.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	59.5% 2.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	6.45% 25.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.75% 3.37mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	5.95% 35.7IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Shiitake Mushrooms	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	NA	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	12.4% 0.99mg	10% 0.81mg	8mg per day for Men 19-50 years
Magnesium	NA	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	NA	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	NA	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	26.3% 893mg	17.7% 603mg	3400mg per day for Men 19-50 years
Selenium	NA	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	39.4% 591mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	NA	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	3.65% 135g	4.8% 178g	3700g per day for Men 19-50 years

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

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

• Both Frozen Roasted Potatoes with Salt and Raw Shiitake Mushrooms have similar amounts of vitamins per 7 oz

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

• 7 ounces of Frozen Roasted Potatoes with Salt have 1.2 times more Iron, 1.5 times more Potassium and 33.1 times more Sodium than Shiitake Mushrooms.
• While 7 oz of Raw Shiitake Mushrooms contain 1.3 times more Water than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with 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 Frozen Roasted Potatoes with Salt have 3.7 times more Energy and 3.9 times more Carbohydrate than Shiitake Mushrooms.
• While 7 oz of Raw Shiitake Mushrooms contain 3.4 times more Sugars than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Shiitake Mushrooms offer comparable quantities of Fiber and Protein per seven ounces.
• 7 ounces of Shiitake Mushrooms provide inadequate amounts of Energy