Comparing Nutrients in 300 calories Shiitake MushroomsVS Baked White Potatoes

Weight per 300 calories

Shiitake Mushrooms

882g

Baked White Potatoes

326g

Baked Whole White Potatoes have 2.7 times more energy per unit of mass than Raw Shiitake Mushrooms, which is average in comparison to other foods. Shiitake Mushrooms having low energy density.

Which food has more nutrients per 300 calories - Shiitake Mushrooms or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Shiitake Mushrooms

22%

11%

67%

Baked White Potatoes

90%

300 kcal ▼

Macro Nutrients

Shiitake Mushroomsvs Baked White Potatoes

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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4.46%4.32g

Fat

0.5%0.49g

4.32 gvs0.49 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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Saturated Fat

0.41%0.13g

NA gvs0.13 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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Omega 3

3.06%0.049g

NA gvs0.049 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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Omega 6

0.94%0.16g

NA gvs0.16 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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Cholesterol

0%0mg

NA mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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46%60g

Carbohydrate

53%68.7g

60 gvs68.7 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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29%21g

Sugars

6.9%5g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

21 gvs5 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0%0g

Fructose

1.6%1.17g

≤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]

0 gvs1.17 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%21g

Glucose

%2.05g

21 gvs2.05 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0g

Sucrose

%1.3g

0 gvs1.3 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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58%22g

Fiber

18%6.85g

22 gvs6.85 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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35.3%19.8g

Protein

12.2%6.85g

19.8 gvs6.85 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Shiitake Mushroomsvs Baked White Potatoes

Vitamin A

0.36%3.26μg

RAE, retinol activity equivalents

NA μgvs3.26 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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11%0.13mg

Vitamin B1

13%0.16mg

Thiamine

0.13 mgvs0.16 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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147%1.9mg

Vitamin B2

10.8%0.14mg

Riboflavin

1.9 mgvs0.14 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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214%34.2mg

Vitamin B3

31%5mg

Niacin, nicotinic acid, niacinamide

34.2 mgvs5 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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265%13.2mg

Vitamin B5

25%1.25mg

Pantothenic acid

13.2 mgvs1.25 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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199%2.6mg

Vitamin B6

53%0.69mg

Pyridoxine

2.6 mgvs0.69 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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178%53.4μg

Vitamin B7

Biotin

53.4 μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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28.7%115μg

Vitamin B9

31%124μg

Folates and Folic Acid

115 μgvs124 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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Vitamin B12

0%0μg

Cobalamin

NA μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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Vitamin C

45.7%41mg

Ascorbic acid

NA mgvs41 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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26.5%159IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

159 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

0.87%0.13mg

Tocopherols and Tocotrienols

NA mgvs0.13 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

7.34%8.8μg

Phytomenadione or phylloquinone

NA μgvs8.8 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Shiitake Mushroomsvs Baked White Potatoes

1.76%17.6mg

Calcium

3.26%32.6mg

17.6 mgvs32.6 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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139%1.25mg

Copper

46%0.41mg

1.25 mgvs0.41 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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45.2%3.6mg

Iron

26%2.1mg

3.6 mgvs2.1 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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42%176mg

Magnesium

21%88mg

176 mgvs88 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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88.2%2.03mg

Manganese

26.8%0.62mg

2.03 mgvs0.62 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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141%988mg

Phosphorus

35%245mg

988 mgvs245 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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79%2682mg

Potassium

52%1774mg

2682 mgvs1774 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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91%50.3μg

Selenium

2.96%1.63μg

50.3 μgvs1.63 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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5.3%79.4mg

Sodium

1.52%23mg

79.4 mgvs23 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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82.6%9.1mg

Zinc

10.4%1.14mg

9.1 mgvs1.14 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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21.4%792g

Water

6.65%246g

792 gvs246 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Shiitake Mushrooms vs Baked White Potatoes:

Raw Shiitake Mushrooms have 13.7 times more Vitamin B2, 6.9 times more Vitamin B3, 10.6 times more Vitamin B5, 3.8 times more Vitamin B6 and more Vitamin D than Baked Whole White Potatoes.
Both Raw Shiitake Mushrooms and Baked Whole White Potatoes have similar amounts of Vitamin B1 and Vitamin B9 per 300 kcal.

Comparing minerals per 300 calories for Shiitake Mushrooms vs Baked White Potatoes:

Raw Shiitake Mushrooms have 3 times more Copper, 1.7 times more Iron, 2 times more Magnesium, 3.3 times more Manganese, 4 times more Phosphorus, 1.5 times more Potassium, 30.8 times more Selenium, 3.5 times more Sodium, 8 times more Zinc and 3.2 times more Water than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.8 times more Calcium than Raw Shiitake Mushrooms.

Comparison of macro-nutrients per 300 calories:

Raw Shiitake Mushrooms have 8.8 times more Fat, 4.2 times more Sugars, 3.2 times more Fiber and 2.9 times more Protein than Baked Whole White Potatoes.
Both Raw Shiitake Mushrooms and Baked Whole White Potatoes have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Raw Shiitake Mushrooms as well as Baked Whole White Potatoes have insufficient amounts of Fructose, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Shiitake MushroomsVS Chanterelle MushroomsBaked White PotatoesVS Chanterelle MushroomsShiitake MushroomsVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 300 calories Shiitake MushroomsVS Baked White Potatoes

Weight per 300 calories

Which food has more nutrients per 300 calories - Shiitake Mushrooms or Baked White Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: