Comparing Nutrients in 500 calories Oyster MushroomsVS Baked White Potatoes

Weight per 500 calories

Oyster Mushrooms

1515g

Baked White Potatoes

544g

Baked Whole White Potatoes have 2.8 times more energy per unit of mass than Raw Oyster Mushrooms, which is average in comparison to other foods. Oyster Mushrooms having low energy density.

Which food has more nutrients per 500 calories - Oyster Mushrooms or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Oyster Mushrooms

32%

59%

Baked White Potatoes

90%

500 kcal ▼

Macro Nutrients

Oyster Mushroomsvs Baked White Potatoes

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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6.4%6.2g

Fat

0.84%0.82g

6.2 gvs0.82 g

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

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2.94%0.94g

Saturated Fat

0.68%0.22g

0.94 gvs0.22 g

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

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0%0g

Omega 3

5.1%0.082g

0 gvs0.082 g

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

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11%1.86g

Omega 6

1.57%0.27g

1.86 gvs0.27 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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71%92g

Carbohydrate

88%115g

92 gvs115 g

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

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23%17g

Sugars

11.5%8.3g

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

17 gvs8.3 g

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

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0%0g

Fructose

2.7%1.96g

≤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 gvs1.96 g

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

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%17g

Glucose

%3.42g

17 gvs3.42 g

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

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%0g

Sucrose

%2.17g

0 gvs2.17 g

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

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92%35g

Fiber

30%11.4g

35 gvs11.4 g

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

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89.6%50g

Protein

20.4%11.4g

50 gvs11.4 g

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

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Vitamins

Oyster Mushroomsvs Baked White Potatoes

3.37%30.3μg

Vitamin A

0.6%5.43μg

RAE, retinol activity equivalents

30.3 μgvs5.43 μg

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

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158%1.9mg

Vitamin B1

21.7%0.26mg

Thiamine

1.9 mgvs0.26 mg

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

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407%5.3mg

Vitamin B2

18%0.23mg

Riboflavin

5.3 mgvs0.23 mg

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

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469%75mg

Vitamin B3

52%8.3mg

Niacin, nicotinic acid, niacinamide

75 mgvs8.3 mg

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

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391%19.5mg

Vitamin B5

41.6%2.1mg

Pantothenic acid

19.5 mgvs2.1 mg

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

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128%1.67mg

Vitamin B6

88.2%1.15mg

Pyridoxine

1.67 mgvs1.15 mg

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

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356%107μg

Vitamin B7

Biotin

107 μgvsNA μg

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

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144%576μg

Vitamin B9

51.6%207μg

Folates and Folic Acid

576 μgvs207 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

76%68.5mg

Ascorbic acid

0 mgvs68.5 mg

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

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73.2%439IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

439 IUvs0 IU

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

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0%0mg

Vitamin E

1.45%0.22mg

Tocopherols and Tocotrienols

0 mgvs0.22 mg

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

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0%0μg

Vitamin K

12.2%14.7μg

Phytomenadione or phylloquinone

0 μgvs14.7 μg

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

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Minerals

Oyster Mushroomsvs Baked White Potatoes

4.55%45.5mg

Calcium

5.43%54.3mg

45.5 mgvs54.3 mg

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

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411%3.7mg

Copper

76.7%0.69mg

3.7 mgvs0.69 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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252%20mg

Iron

43.5%3.48mg

20 mgvs3.48 mg

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

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65%273mg

Magnesium

35%147mg

273 mgvs147 mg

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

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74.4%1.7mg

Manganese

44.7%1.03mg

1.7 mgvs1.03 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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260%1818mg

Phosphorus

58.2%408mg

1818 mgvs408 mg

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

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187%6364mg

Potassium

87%2957mg

6364 mgvs2957 mg

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

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71.6%39.4μg

Selenium

4.94%2.7μg

39.4 μgvs2.7 μg

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

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18%273mg

Sodium

2.54%38mg

273 mgvs38 mg

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

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106%11.7mg

Zinc

17.3%1.9mg

11.7 mgvs1.9 mg

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

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36.5%1351g

Water

11%410g

1351 gvs410 g

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

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Lets compare vitamin content per 500 calories of Oyster Mushrooms vs Baked White Potatoes:

Raw Oyster Mushrooms have 7.3 times more Vitamin B1, 22.6 times more Vitamin B2, 9 times more Vitamin B3, 9.4 times more Vitamin B5, 1.5 times more Vitamin B6, 2.8 times more Vitamin B9 and more Vitamin D than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain more Vitamin C and more Vitamin K than Raw Oyster Mushrooms.
Both Raw Oyster Mushrooms as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Oyster Mushrooms vs Baked White Potatoes:

Raw Oyster Mushrooms have 5.4 times more Copper, 5.8 times more Iron, 1.9 times more Magnesium, 1.7 times more Manganese, 4.5 times more Phosphorus, 2.2 times more Potassium, 14.5 times more Selenium, 7.2 times more Sodium, 6.1 times more Zinc and 3.3 times more Water than Baked Whole White Potatoes.
Both Raw Oyster Mushrooms and Baked Whole White Potatoes have similar amounts of Calcium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Oyster Mushrooms have 7.6 times more Fat, 7 times more Omega 6, 2 times more Sugars, 3.1 times more Fiber and 4.4 times more Protein than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain more Omega 3 than Raw Oyster Mushrooms.
Both Raw Oyster Mushrooms and Baked Whole White Potatoes have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Raw Oyster Mushrooms as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Oyster MushroomsVS Dried Cloud Ears FungiBaked White PotatoesVS Dried Cloud Ears FungiOyster MushroomsVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 500 calories Oyster MushroomsVS Baked White Potatoes

Weight per 500 calories

Which food has more nutrients per 500 calories - Oyster Mushrooms or Baked White Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: