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

Macros Ratio

	Protein	Fat	Carbs
Microwaved White Mushrooms	36%	9%	55%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Microwaved White Mushrooms	Baked Red Potatoes	Recommended Dietary Allowance
Energy	1.2% 35kcal	3% 87kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.46g	0.15% 0.15g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	0.13% 0.04g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.94% 0.015g	1.6g per day for Men 19-50 years
Omega 6	1.65% 0.28g	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	4.65% 6.04g	15% 19.6g	130g per day for Men 19-50 years
Sugars	0% 0g	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	0% 0g	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	% 0g	% 0.55g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.45g	g per day for Men 19-50 years
Fiber	6.58% 2.5g	4.74% 1.8g	38g per day for Men 19-50 years
Protein	7% 3.9g	4.1% 2.3g	56g per day for Men 19-50 years

Vitamins

	Microwaved 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	5% 0.06mg	6% 0.072mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	3.85% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.4% 5.35mg	9.97% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.2% 1.96mg	6.82% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.77% 0.049mg	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% 16μg	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	0% 0mg	14% 12.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	1.83% 11IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	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

	Microwaved White Mushrooms	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	0.6% 6mg	0.9% 9mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	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	4.13% 0.33mg	8.75% 0.7mg	8mg per day for Men 19-50 years
Magnesium	3.33% 14mg	6.67% 28mg	420mg per day for Men 19-50 years
Manganese	2.8% 0.064mg	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	18% 127mg	10.3% 72mg	700mg per day for Men 19-50 years
Potassium	14.4% 488mg	16% 545mg	3400mg per day for Men 19-50 years
Selenium	32.7% 18μg	NA	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	6.64% 0.73mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	2.4% 88.5g	2.07% 76.7g	3700g per day for Men 19-50 years

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

• Microwaved White Mushrooms have 8.6 times more Vitamin B2, 3.4 times more Vitamin B3, 5.7 times more Vitamin B5 and more Vitamin D than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 4.3 times more Vitamin B6, 1.7 times more Vitamin B9, more Vitamin C and more Vitamin K than Microwaved White Mushrooms.
• Both Microwaved White Mushrooms and Baked Whole Red Potatoes have similar amounts of Vitamin B1 per 100 g.
• Both Microwaved 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 Microwaved White Mushrooms vs Baked Red Potatoes:

• Microwaved White Mushrooms have 2.1 times more Copper, 1.8 times more Phosphorus, 1.4 times more Sodium and 1.8 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.1 times more Iron, 2 times more Magnesium and 2.7 times more Manganese than Microwaved White Mushrooms.
• Both Microwaved White Mushrooms and Baked Whole Red Potatoes have similar amounts of Potassium and Water per 100 g.
• Both Microwaved White Mushrooms as well as Baked Whole Red Potatoes have insufficient amounts of Calcium in 100 g.

Comparison of macro-nutrients per 100 grams:

• Microwaved White Mushrooms have 5.7 times more Omega 6, 1.4 times more Fiber and 1.7 times more Protein than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.5 times more Energy, 3.2 times more Carbohydrate and more Sugars than Microwaved White Mushrooms.
• Both Microwaved White Mushrooms as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 100 g.