Comparing Nutrients in 100 grams Baked Red Potatoes VS 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% 87kcal	1.07% 31kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	0.2% 0.19g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.04g	0.094% 0.03g	32g per day for Men 19-50 years
Omega 3	0.94% 0.015g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	0.53% 0.09g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.6g	5.36% 6.97g	130g per day for Men 19-50 years
Sugars	1.97% 1.43g	2.86% 2.07g	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	0.61% 0.44g	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	% 0.55g	% 1.74g	g per day for Men 19-50 years
Sucrose	% 0.45g	% 0g	g per day for Men 19-50 years
Fiber	4.74% 1.8g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	4.1% 2.3g	3.46% 1.94g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Maitake Mushrooms	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6% 0.072mg	12% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.85% 0.05mg	18.6% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.97% 1.6mg	41% 6.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.82% 0.34mg	5.4% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.3% 0.21mg	4.3% 0.056mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	109% 32.6μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.75% 27μg	5.25% 21μg	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	14% 12.6mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	187% 1123IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.53% 0.08mg	0.067% 0.01mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.33% 2.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Maitake Mushrooms	Recommended Dietary Allowance
Calcium	0.9% 9mg	0.1% 1mg	1000mg per day for Men 19-50 years
Copper	19.3% 0.17mg	28% 0.25mg	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	8.75% 0.7mg	3.75% 0.3mg	8mg per day for Men 19-50 years
Magnesium	6.67% 28mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	7.52% 0.17mg	2.57% 0.059mg	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	10.3% 72mg	10.6% 74mg	700mg per day for Men 19-50 years
Potassium	16% 545mg	6% 204mg	3400mg per day for Men 19-50 years
Selenium	NA	4% 2.2μg	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	6.8% 0.75mg	11mg per day for Men 19-50 years
Water	2.07% 76.7g	2.44% 90g	3700g per day for Men 19-50 years

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

• Baked Whole Red Potatoes have 1.3 times more Vitamin B5, 3.8 times more Vitamin B6, 1.3 times more Vitamin B9, more Vitamin C and more Vitamin K than Raw Maitake Mushrooms.
• While Raw Maitake Mushrooms contain 2 times more Vitamin B1, 4.8 times more Vitamin B2, 4.1 times more Vitamin B3 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 g.

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

• Baked Whole Red Potatoes have 2.3 times more Iron, 2.8 times more Magnesium, 2.9 times more Manganese and 2.7 times more Potassium than Raw Maitake Mushrooms.
• While Raw Maitake Mushrooms contain 1.4 times more Copper and 1.9 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Raw Maitake Mushrooms have similar amounts of Phosphorus and Water per 100 g.
• Both Baked Whole Red Potatoes as well as Raw Maitake Mushrooms have insufficient amounts of Calcium in 100 g.

Comparison of macro-nutrients per 100 grams:

• Baked Whole Red Potatoes have 2.8 times more Energy and 2.8 times more Carbohydrate than Raw Maitake Mushrooms.
• While Raw Maitake Mushrooms contain 1.4 times more Sugars and 1.5 times more Fiber than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Raw Maitake Mushrooms have similar amounts of Protein per 100 g.
• Both Baked Whole Red Potatoes as well as Raw Maitake Mushrooms have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 100 g.