Comparing Nutrients in 300 calories Stir-Fried Shiitake MushroomsVS Baked White Potatoes

Weight per 300 calories

Stir-Fried Shiitake Mushrooms

769g

Baked White Potatoes

326g

Baked Whole White Potatoes have 2.4 times more energy per unit of mass than Stir-Fried Shiitake Mushrooms, which is average in comparison to other foods. Stir-Fried Shiitake Mushrooms having low energy density.

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

Macros Ratio

Protein Fat Carbs

Stir-Fried Shiitake Mushrooms

29%

64%

Baked White Potatoes

90%

300 kcal ▼

Macro Nutrients

Stir-Fried 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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2.78%2.7g

Fat

0.5%0.49g

2.7 gvs0.49 g

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

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0.77%0.25g

Saturated Fat

0.41%0.13g

0.25 gvs0.13 g

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

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0%0g

Omega 3

3.06%0.049g

0 gvs0.049 g

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

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6.88%1.17g

Omega 6

0.94%0.16g

1.17 gvs0.16 g

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

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

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45.4%59g

Carbohydrate

53%68.7g

59 gvs68.7 g

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

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3.2%2.3g

Sugars

6.9%5g

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

2.3 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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%2.3g

Glucose

%2.05g

2.3 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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73%27.7g

Fiber

18%6.85g

27.7 gvs6.85 g

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

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47.4%26.5g

Protein

12.2%6.85g

26.5 gvs6.85 g

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

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Vitamins

Stir-Fried Shiitake Mushroomsvs Baked White Potatoes

0%0μg

Vitamin A

0.36%3.26μg

RAE, retinol activity equivalents

0 μgvs3.26 μg

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

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63.5%0.76mg

Vitamin B1

13%0.16mg

Thiamine

0.76 mgvs0.16 mg

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

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162%2.1mg

Vitamin B2

10.8%0.14mg

Riboflavin

2.1 mgvs0.14 mg

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

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186%29.8mg

Vitamin B3

31%5mg

Niacin, nicotinic acid, niacinamide

29.8 mgvs5 mg

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

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209%10.5mg

Vitamin B5

25%1.25mg

Pantothenic acid

10.5 mgvs1.25 mg

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

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103%1.34mg

Vitamin B6

53%0.69mg

Pyridoxine

1.34 mgvs0.69 mg

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

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Vitamin B7

Biotin

NA μgvsNA μg

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

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27%108μg

Vitamin B9

31%124μg

Folates and Folic Acid

108 μgvs124 μg

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

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

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0%0mg

Vitamin C

45.7%41mg

Ascorbic acid

0 mgvs41 mg

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

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27%162IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

162 IUvs0 IU

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

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0%0mg

Vitamin E

0.87%0.13mg

Tocopherols and Tocotrienols

0 mgvs0.13 mg

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

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0%0μg

Vitamin K

7.34%8.8μg

Phytomenadione or phylloquinone

0 μgvs8.8 μg

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

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Minerals

Stir-Fried Shiitake Mushroomsvs Baked White Potatoes

1.54%15.4mg

Calcium

3.26%32.6mg

15.4 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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51%4.08mg

Iron

26%2.1mg

4.08 mgvs2.1 mg

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

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34.8%146mg

Magnesium

21%88mg

146 mgvs88 mg

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

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74.6%1.7mg

Manganese

26.8%0.62mg

1.7 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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122%854mg

Phosphorus

35%245mg

854 mgvs245 mg

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

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73.8%2508mg

Potassium

52%1774mg

2508 mgvs1774 mg

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

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88%48.5μg

Selenium

2.96%1.63μg

48.5 μgvs1.63 μg

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

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2.56%38.5mg

Sodium

1.52%23mg

38.5 mgvs23 mg

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

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67%7.4mg

Zinc

10.4%1.14mg

7.4 mgvs1.14 mg

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

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18.2%675g

Water

6.65%246g

675 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 Stir-Fried Shiitake Mushrooms vs Baked White Potatoes:

Stir-Fried Shiitake Mushrooms have 4.9 times more Vitamin B1, 15 times more Vitamin B2, 6 times more Vitamin B3, 8.4 times more Vitamin B5, 1.9 times more Vitamin B6 and more Vitamin D than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain more Vitamin C and more Vitamin K than Stir-Fried Shiitake Mushrooms.
Both Stir-Fried Shiitake Mushrooms and Baked Whole White Potatoes have similar amounts of Vitamin B9 per 300 kcal.
Both Stir-Fried Shiitake Mushrooms as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin E in 300 kcal.

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

Stir-Fried Shiitake Mushrooms have 3 times more Copper, 2 times more Iron, 1.7 times more Magnesium, 2.8 times more Manganese, 3.5 times more Phosphorus, 1.4 times more Potassium, 29.7 times more Selenium, 6.5 times more Zinc and 2.7 times more Water than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 2.1 times more Calcium than Stir-Fried Shiitake Mushrooms.

Comparison of macro-nutrients per 300 calories:

Stir-Fried Shiitake Mushrooms have 7.3 times more Omega 6, 4 times more Fiber and 3.9 times more Protein than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain more Omega 3 and 2.2 times more Sugars than Stir-Fried Shiitake Mushrooms.
Both Stir-Fried Shiitake Mushrooms and Baked Whole White Potatoes have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Stir-Fried Shiitake Mushrooms as well as Baked Whole White Potatoes have insufficient amounts of Fat, Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Stir-Fried Shiitake MushroomsVS Dried Shiitake MushroomsBaked White PotatoesVS Dried Shiitake MushroomsStir-Fried Shiitake MushroomsVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 300 calories Stir-Fried Shiitake MushroomsVS Baked White Potatoes

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: