Comparing Nutrients in 100 grams Stir-Fried Shiitake Mushrooms VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried Shiitake Mushrooms	29%	7%	64%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Stir-Fried Shiitake Mushrooms	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	1.34% 39kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	0.36% 0.35g	1.87% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.032g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	0.89% 0.15g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.9% 7.68g	20% 26g	130g per day for Men 19-50 years
Sugars	0.41% 0.3g	0.95% 0.69g	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% 0g	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	% 0.3g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	9.47% 3.6g	6.84% 2.6g	38g per day for Men 19-50 years
Protein	6.16% 3.45g	3.96% 2.22g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried Shiitake Mushrooms	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.25% 0.099mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.87mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.2% 1.36mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	NA	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	3.5% 14μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.9% 1.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	3.5% 21IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stir-Fried Shiitake Mushrooms	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	0.2% 2mg	1.5% 15mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	NA	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	6.63% 0.53mg	6.25% 0.5mg	8mg per day for Men 19-50 years
Magnesium	4.52% 19mg	NA	420mg per day for Men 19-50 years
Manganese	9.7% 0.22mg	NA	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	16% 111mg	NA	700mg per day for Men 19-50 years
Potassium	9.6% 326mg	13.2% 450mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.3μg	NA	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	20% 298mg	1500mg per day for Men 19-50 years
Zinc	8.73% 0.96mg	NA	11mg per day for Men 19-50 years
Water	2.37% 87.7g	1.84% 68g	3700g per day for Men 19-50 years

Nutrient Comparison: Stir-Fried Shiitake Mushrooms VS Frozen Roasted Potatoes with Salt per 100 g

Compare the macro and micronutrient content in 100 g of Stir-Fried Shiitake Mushrooms versus 100 g of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Stir-Fried Shiitake Mushrooms vs Frozen Roasted Potatoes with Salt:

• Both Stir-Fried Shiitake Mushrooms and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 100 g
• Both Stir-Fried Shiitake Mushrooms as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in 100 grams.

Comparing minerals per 100 grams for Stir-Fried Shiitake Mushrooms vs Frozen Roasted Potatoes with Salt:

• 100 grams of Stir-Fried Shiitake Mushrooms have 1.3 times more Water than Frozen Roasted Potatoes with Salt.
• While 100 g of Frozen Roasted Potatoes with Salt contain 1.4 times more Potassium and 59.6 times more Sodium than Stir-Fried Shiitake Mushrooms.
• Both Stir-Fried Shiitake Mushrooms and Frozen Roasted Potatoes with Salt contain similar levels of Iron per 100 grams.
• Both Stir-Fried Shiitake Mushrooms as well as Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Stir-Fried Shiitake Mushrooms have 1.4 times more Fiber and 1.6 times more Protein than Frozen Roasted Potatoes with Salt.
• While 100 g of Frozen Roasted Potatoes with Salt contain 3.3 times more Energy and 3.4 times more Carbohydrate than Stir-Fried Shiitake Mushrooms.
• 100 grams of Stir-Fried Shiitake Mushrooms provide inadequate amounts of Energy