Comparing Nutrients in 7 ounces Baked White Potatoes VS UV Exposed White Mushroom

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
UV Exposed White Mushroom	43%	11%	46%

Macro Nutrients

	Baked White Potatoes	UV Exposed White Mushroom	Recommended Dietary Allowance
Energy	6.3% 183kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.31% 0.099g	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	1.87% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 42g	4.98% 6.47g	130g per day for Men 19-50 years
Sugars	4.2% 3.04g	5.4% 3.93g	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	0.99% 0.71g	0.47% 0.34g	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	% 1.25g	% 2.94g	g per day for Men 19-50 years
Sucrose	% 0.79g	% 0g	g per day for Men 19-50 years
Fiber	11% 4.17g	5.22% 2g	38g per day for Men 19-50 years
Protein	7.44% 4.17g	11% 6.13g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	UV Exposed White Mushroom	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	13.4% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.56% 0.085mg	61.4% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.03mg	44.7% 7.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.2% 0.76mg	59.5% 2.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.2% 0.42mg	16% 0.21mg	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	19% 75.4μg	8.43% 33.7μg	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	4.63% 4.17mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	346% 2076IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.53% 0.079mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	UV Exposed White Mushroom	Recommended Dietary Allowance
Calcium	2% 20mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	70% 0.63mg	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	16% 1.27mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	16.3% 0.38mg	4.06% 0.093mg	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	21.3% 149mg	24.4% 171mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	18.6% 631mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	33.6% 18.5μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	4.05% 150g	4.96% 183g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Baked White Potatoes vs UV Exposed White Mushroom:

• Baked Whole White Potatoes have 2 times more Vitamin B6, 2.2 times more Vitamin B9, 6 times more Vitamin C and more Vitamin K than Raw White Mushroom Exposed to UV.
• While Raw White Mushroom Exposed to UV contains 1.7 times more Vitamin B1, 9.3 times more Vitamin B2, 2.4 times more Vitamin B3, 3.9 times more Vitamin B5 and more Vitamin D than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Raw White Mushroom Exposed to UV have insufficient amounts of Vitamin B12 and Vitamin E in 7 oz.

Comparing minerals per 7 ounces for Baked White Potatoes vs UV Exposed White Mushroom:

• Baked Whole White Potatoes have 3.3 times more Calcium, 1.3 times more Iron, 3 times more Magnesium, 4 times more Manganese and 1.7 times more Potassium than Raw White Mushroom Exposed to UV.
• While Raw White Mushroom Exposed to UV contains 2.5 times more Copper, 18.6 times more Selenium and 1.5 times more Zinc than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw White Mushroom Exposed to UV have similar amounts of Phosphorus and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Baked Whole White Potatoes have 4.2 times more Energy, 6.5 times more Carbohydrate and 2.1 times more Fiber than Raw White Mushroom Exposed to UV.
• While Raw White Mushroom Exposed to UV contains 1.3 times more Sugars and 1.5 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Raw White Mushroom Exposed to UV have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 7 oz.