Comparing Nutrients in 100 grams Baked White Potatoes VS Stir-Fried White Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Stir-Fried White Mushrooms	43%	9%	48%

Macro Nutrients

	Baked White Potatoes	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Energy	3.17% 92kcal	0.9% 26kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	0.34% 0.33g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.04g	0.13% 0.04g	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	0.94% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.2% 21g	3.1% 4.04g	130g per day for Men 19-50 years
Sugars	2.1% 1.53g	0% 0g	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	0.5% 0.36g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 0.4g	% 0g	g per day for Men 19-50 years
Fiber	5.53% 2.1g	4.74% 1.8g	38g per day for Men 19-50 years
Protein	3.75% 2.1g	6.4% 3.58g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Stir-Fried White 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	4% 0.048mg	8% 0.096mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.3% 0.043mg	35.6% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.55% 1.53mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.66% 0.38mg	29% 1.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.2% 0.21mg	3.23% 0.042mg	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	9.5% 38μg	5% 20μg	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	1.33% 8IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.27% 0.04mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.25% 2.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Calcium	1% 10mg	0.4% 4mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	32.3% 0.29mg	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% 0.64mg	3.13% 0.25mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	2.6% 11mg	420mg per day for Men 19-50 years
Manganese	8.2% 0.19mg	2.04% 0.047mg	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	10.7% 75mg	15% 105mg	700mg per day for Men 19-50 years
Potassium	16% 544mg	11.6% 396mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	25.3% 14μg	55μg per day for Men 19-50 years
Sodium	0.47% 7mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	3.2% 0.35mg	5.2% 0.57mg	11mg per day for Men 19-50 years
Water	2.04% 75.4g	2.46% 91g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Baked White Potatoes vs Stir-Fried White Mushrooms:

• Baked Whole White Potatoes have 5 times more Vitamin B6, 1.9 times more Vitamin B9, more Vitamin C and more Vitamin K than Stir-Fried White Mushrooms.
• While Stir-Fried White Mushrooms contain 2 times more Vitamin B1, 10.8 times more Vitamin B2, 2.6 times more Vitamin B3, 3.8 times more Vitamin B5 and more Vitamin D than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Stir-Fried White Mushrooms have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin E in 100 g.

Comparing minerals per 100 grams for Baked White Potatoes vs Stir-Fried White Mushrooms:

• Baked Whole White Potatoes have 2.5 times more Calcium, 2.6 times more Iron, 2.5 times more Magnesium, 4 times more Manganese and 1.4 times more Potassium than Stir-Fried White Mushrooms.
• While Stir-Fried White Mushrooms contain 2.3 times more Copper, 1.4 times more Phosphorus, 27.8 times more Selenium and 1.6 times more Zinc than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Stir-Fried White Mushrooms have similar amounts of Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Baked Whole White Potatoes have 3.5 times more Energy, 5.2 times more Carbohydrate and more Sugars than Stir-Fried White Mushrooms.
• While Stir-Fried White Mushrooms contain 1.7 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Stir-Fried White Mushrooms have similar amounts of Fiber per 100 g.
• Both Baked Whole White Potatoes as well as Stir-Fried White Mushrooms have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 100 g.