Comparing Nutrients in 7 ounces Baked White Potatoes VS Oyster Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Oyster Mushrooms	32%	9%	59%

Macro Nutrients

	Baked White Potatoes	Oyster Mushrooms	Recommended Dietary Allowance
Energy	6.3% 183kcal	2.26% 65.5kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.84% 0.81g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.38% 0.12g	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	1.44% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 42g	9.3% 12g	130g per day for Men 19-50 years
Sugars	4.2% 3.04g	3.04% 2.2g	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% 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	% 1.25g	% 2.2g	g per day for Men 19-50 years
Sucrose	% 0.79g	% 0g	g per day for Men 19-50 years
Fiber	11% 4.17g	12% 4.56g	38g per day for Men 19-50 years
Protein	7.44% 4.17g	11.7% 6.57g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Oyster Mushrooms	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.56% 0.085mg	53.3% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.03mg	61.5% 9.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.2% 0.76mg	51% 2.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.2% 0.42mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	46.6% 14μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19% 75.4μg	19% 75.4μg	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	9.6% 57.5IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.53% 0.079mg	0% 0mg	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	Oyster Mushrooms	Recommended Dietary Allowance
Calcium	2% 20mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	54% 0.48mg	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	33% 2.64mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	16.3% 0.38mg	9.75% 0.22mg	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	34% 238mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	24.5% 833mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	9.4% 5.16μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	4.05% 150g	4.8% 177g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Baked White Potatoes vs Oyster Mushrooms:

• Baked Whole White Potatoes have 1.9 times more Vitamin B6, more Vitamin C and more Vitamin K than Raw Oyster Mushrooms.
• While Raw Oyster Mushrooms contain 2.6 times more Vitamin B1, 8.1 times more Vitamin B2, 3.2 times more Vitamin B3, 3.4 times more Vitamin B5 and more Vitamin D than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Oyster Mushrooms have similar amounts of Vitamin B9 per 7 oz.
• Both Baked Whole White Potatoes as well as Raw Oyster Mushrooms have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin E in 7 oz.

Comparing minerals per 7 ounces for Baked White Potatoes vs Oyster Mushrooms:

• Baked Whole White Potatoes have 3.3 times more Calcium, 1.5 times more Magnesium, 1.7 times more Manganese and 1.3 times more Potassium than Raw Oyster Mushrooms.
• While Raw Oyster Mushrooms contain 1.9 times more Copper, 2.1 times more Iron, 1.6 times more Phosphorus, 5.2 times more Selenium, 2.6 times more Sodium and 2.2 times more Zinc than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Oyster Mushrooms have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Baked Whole White Potatoes have 2.8 times more Energy, 3.5 times more Carbohydrate and 1.4 times more Sugars than Raw Oyster Mushrooms.
• While Raw Oyster Mushrooms contain 1.6 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Oyster Mushrooms have similar amounts of Fiber per 7 oz.
• Both Baked Whole White Potatoes as well as Raw Oyster Mushrooms have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 7 oz.