Comparing Nutrients in 100 grams Boiled White Mushrooms VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled White Mushrooms	25%	12%	63%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Boiled White Mushrooms	Baked Red Potatoes	Recommended Dietary Allowance
Energy	0.97% 28kcal	3% 87kcal	2900kcal per day for Men 19-50 years
Fat	0.48% 0.47g	0.15% 0.15g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.061g	0.13% 0.04g	32g per day for Men 19-50 years
Omega 3	0.063% 0.001g	0.94% 0.015g	1.6g per day for Men 19-50 years
Omega 6	1.05% 0.18g	0.29% 0.049g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.07% 5.3g	15% 19.6g	130g per day for Men 19-50 years
Sugars	3.23% 2.34g	1.97% 1.43g	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	0.61% 0.44g	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	% 0.55g	g per day for Men 19-50 years
Sucrose	NA	% 0.45g	g per day for Men 19-50 years
Fiber	5.8% 2.2g	4.74% 1.8g	38g per day for Men 19-50 years
Protein	3.88% 2.17g	4.1% 2.3g	56g per day for Men 19-50 years

Vitamins

	Boiled White Mushrooms	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	6% 0.072mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	3.85% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.46mg	9.97% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.2% 2.16mg	6.82% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.3% 0.095mg	16.3% 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	4.5% 18μg	6.75% 27μg	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	4.44% 4mg	14% 12.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	1.33% 8IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.067% 0.01mg	0.53% 0.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.33% 2.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled White Mushrooms	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	0.6% 6mg	0.9% 9mg	1000mg per day for Men 19-50 years
Copper	56% 0.5mg	19.3% 0.17mg	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	21.8% 1.74mg	8.75% 0.7mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	6.67% 28mg	420mg per day for Men 19-50 years
Manganese	5% 0.12mg	7.52% 0.17mg	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	12.4% 87mg	10.3% 72mg	700mg per day for Men 19-50 years
Potassium	10.5% 356mg	16% 545mg	3400mg per day for Men 19-50 years
Selenium	21.6% 12μg	NA	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	7.9% 0.87mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	2.46% 91g	2.07% 76.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled White Mushrooms vs Baked Red Potatoes:

• Boiled and Drained White Mushrooms have 6 times more Vitamin B2, 2.8 times more Vitamin B3, 6.3 times more Vitamin B5 and more Vitamin D than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.2 times more Vitamin B6, 1.5 times more Vitamin B9, 3.2 times more Vitamin C and more Vitamin K than Boiled and Drained White Mushrooms.
• Both Boiled and Drained White Mushrooms and Baked Whole Red Potatoes have similar amounts of Vitamin B1 per 100 g.
• Both Boiled and Drained White Mushrooms as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin E in 100 g.

Comparing minerals per 100 grams for Boiled White Mushrooms vs Baked Red Potatoes:

• Boiled and Drained White Mushrooms have 2.9 times more Copper, 2.5 times more Iron, 1.2 times more Phosphorus and 2.2 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.3 times more Magnesium, 1.5 times more Manganese and 1.5 times more Potassium than Boiled and Drained White Mushrooms.
• Both Boiled and Drained White Mushrooms and Baked Whole Red Potatoes have similar amounts of Water per 100 g.
• Both Boiled and Drained White Mushrooms as well as Baked Whole Red Potatoes have insufficient amounts of Calcium in 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled and Drained White Mushrooms have 3.7 times more Omega 6, 1.6 times more Sugars and 1.2 times more Fiber than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 3.1 times more Energy and 3.7 times more Carbohydrate than Boiled and Drained White Mushrooms.
• Both Boiled and Drained White Mushrooms and Baked Whole Red Potatoes have similar amounts of Protein per 100 g.
• Both Boiled and Drained White Mushrooms as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 100 g.