Comparing Nutrients in 100 calories Baked Red Potatoes VS Maitake Mushrooms

Weight per 100 calories

• Baked Red Potatoes: 115g
• Maitake Mushrooms: 323g

Baked Red Potatoes have 2.8 times more energy per 100g than Maitake Mushrooms. It has average energy density when compared to other foods. Raw Maitake Mushrooms having low energy density.

Which food has more nutrients per 100 calories - Baked Red Potatoes or Maitake Mushrooms?

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Maitake Mushrooms	21%	5%	74%

Macro Nutrients

	Baked Red Potatoes	Maitake Mushrooms	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	0.63% 0.61g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.046g	0.3% 0.097g	32g per day for Men 19-50 years
Omega 3	1.08% 0.017g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.33% 0.056g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.3% 22.5g	17.3% 22.5g	130g per day for Men 19-50 years
Sugars	2.27% 1.64g	9.2% 6.68g	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	0.7% 0.51g	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	% 0.63g	% 5.6g	g per day for Men 19-50 years
Sucrose	% 0.52g	% 0g	g per day for Men 19-50 years
Fiber	5.44% 2.07g	23% 8.7g	38g per day for Men 19-50 years
Protein	4.72% 2.64g	11% 6.26g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Maitake Mushrooms	Recommended Dietary Allowance
Vitamin A	0.13% 1.15μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.9% 0.083mg	39.2% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.42% 0.057mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.83mg	133% 21.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.84% 0.39mg	17.4% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.7% 0.24mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	351% 105μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.76% 31μg	17% 67.7μg	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	16% 14.5mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	604% 3623IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.61% 0.092mg	0.22% 0.032mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.7% 3.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Maitake Mushrooms	Recommended Dietary Allowance
Calcium	1.03% 10.3mg	0.32% 3.23mg	1000mg per day for Men 19-50 years
Copper	22.2% 0.2mg	90% 0.81mg	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	10% 0.8mg	12% 0.97mg	8mg per day for Men 19-50 years
Magnesium	7.66% 32mg	7.7% 32.3mg	420mg per day for Men 19-50 years
Manganese	8.65% 0.2mg	8.27% 0.19mg	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	12% 82.8mg	34% 239mg	700mg per day for Men 19-50 years
Potassium	18.4% 626mg	19.4% 658mg	3400mg per day for Men 19-50 years
Selenium	NA	13% 7.1μg	55μg per day for Men 19-50 years
Sodium	0.92% 13.8mg	0.22% 3.23mg	1500mg per day for Men 19-50 years
Zinc	4.18% 0.46mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	2.4% 88g	7.88% 292g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Baked Red Potatoes vs Maitake Mushrooms:

• Baked Whole Red Potatoes have 1.3 times more Vitamin B6, more Vitamin C and more Vitamin K than Raw Maitake Mushrooms.
• While Raw Maitake Mushrooms contain 5.7 times more Vitamin B1, 13.6 times more Vitamin B2, 11.6 times more Vitamin B3, 2.2 times more Vitamin B5, 2.2 times more Vitamin B9 and more Vitamin D than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Raw Maitake Mushrooms have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin E in 100 kcal.

Comparing minerals per 100 calories for Baked Red Potatoes vs Maitake Mushrooms:

• Baked Whole Red Potatoes have 3.2 times more Calcium than Raw Maitake Mushrooms.
• While Raw Maitake Mushrooms contain 4.1 times more Copper, 2.9 times more Phosphorus, 5.3 times more Zinc and 3.3 times more Water than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Raw Maitake Mushrooms have similar amounts of Iron, Magnesium, Manganese and Potassium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Baked Whole Red Potatoes have more Omega 3 than Raw Maitake Mushrooms.
• While Raw Maitake Mushrooms contain 5.2 times more Omega 6, 4.1 times more Sugars, 4.2 times more Fiber and 2.4 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Raw Maitake Mushrooms have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Baked Whole Red Potatoes as well as Raw Maitake Mushrooms have insufficient amounts of Fat, Cholesterol, Fructose, Glucose and Sucrose in 100 kcal.