Comparing Nutrients in 500 calories Cooked Shiitake MushroomsVS Baked Red Potatoes

Weight per 500 calories

Cooked Shiitake Mushrooms

893g

Baked Red Potatoes

575g

Baked Whole Red Potatoes have 1.6 times more energy per unit of mass than Cooked Shiitake Mushrooms no Salt, which is average in comparison to other foods. Cooked Shiitake Mushrooms having low energy density.

Which food has more nutrients per 500 calories - Cooked Shiitake Mushrooms or Baked Red Potatoes?

Macros Ratio

Protein Fat Carbs

Cooked Shiitake Mushrooms

88%

Baked Red Potatoes

10%

88%

500 kcal ▼

Macro Nutrients

Cooked Shiitake Mushroomsvs Baked Red 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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2.03%1.96g

Fat

0.89%0.86g

1.96 gvs0.86 g

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

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1.4%0.45g

Saturated Fat

0.72%0.23g

0.45 gvs0.23 g

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

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1.67%0.027g

Omega 3

5.4%0.086g

0.027 gvs0.086 g

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

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1.63%0.28g

Omega 6

1.66%0.28g

0.28 gvs0.28 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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99%128g

Carbohydrate

86.6%113g

128 gvs113 g

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

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47.3%34.3g

Sugars

11.3%8.2g

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

34.3 gvs8.2 g

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

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Fructose

3.5%2.53g

≤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]

NA gvs2.53 g

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

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Glucose

%3.16g

NA gvs3.16 g

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

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Sucrose

%2.6g

NA gvs2.6 g

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

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49.3%18.8g

Fiber

27.2%10.3g

18.8 gvs10.3 g

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

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25%14g

Protein

23.6%13.2g

14 gvs13.2 g

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

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Vitamins

Cooked Shiitake Mushroomsvs Baked Red Potatoes

0%0μg

Vitamin A

0.64%5.75μg

RAE, retinol activity equivalents

0 μgvs5.75 μg

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

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27.5%0.33mg

Vitamin B1

34.5%0.41mg

Thiamine

0.33 mgvs0.41 mg

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

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117%1.5mg

Vitamin B2

22%0.29mg

Riboflavin

1.5 mgvs0.29 mg

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

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83.7%13.4mg

Vitamin B3

57.3%9.17mg

Niacin, nicotinic acid, niacinamide

13.4 mgvs9.17 mg

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

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641%32mg

Vitamin B5

39%1.96mg

Pantothenic acid

32 mgvs1.96 mg

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

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109%1.4mg

Vitamin B6

94%1.2mg

Pyridoxine

1.4 mgvs1.2 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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47%188μg

Vitamin B9

38.8%155μg

Folates and Folic Acid

188 μgvs155 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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2.98%2.68mg

Vitamin C

80.5%72.4mg

Ascorbic acid

2.68 mgvs72.4 mg

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

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41.7%250IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

250 IUvs0 IU

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

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0%0mg

Vitamin E

3.07%0.46mg

Tocopherols and Tocotrienols

0 mgvs0.46 mg

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

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0%0μg

Vitamin K

13.4%16μg

Phytomenadione or phylloquinone

0 μgvs16 μg

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

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Minerals

Cooked Shiitake Mushroomsvs Baked Red Potatoes

2.68%26.8mg

Calcium

5.17%51.7mg

26.8 mgvs51.7 mg

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

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889%8mg

Copper

111%1mg

8 mgvs1 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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49%3.93mg

Iron

50.3%4.02mg

3.93 mgvs4.02 mg

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

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29.8%125mg

Magnesium

38.3%161mg

125 mgvs161 mg

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

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79%1.82mg

Manganese

43.2%0.99mg

1.82 mgvs0.99 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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37%259mg

Phosphorus

59%414mg

259 mgvs414 mg

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

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30.7%1045mg

Potassium

92%3132mg

1045 mgvs3132 mg

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

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403%221μg

Selenium

221 μgvsNA μg

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

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2.4%35.7mg

Sodium

4.6%69mg

35.7 mgvs69 mg

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

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108%12mg

Zinc

21%2.3mg

12 mgvs2.3 mg

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

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20%745g

Water

12%441g

745 gvs441 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 Cooked Shiitake Mushrooms vs Baked Red Potatoes:

Cooked Shiitake Mushrooms no Salt have 5.3 times more Vitamin B2, 1.5 times more Vitamin B3, 16.4 times more Vitamin B5, 1.2 times more Vitamin B9 and more Vitamin D than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 1.3 times more Vitamin B1, 27 times more Vitamin C and more Vitamin K than Cooked Shiitake Mushrooms no Salt.
Both Cooked Shiitake Mushrooms no Salt and Baked Whole Red Potatoes have similar amounts of Vitamin B6 per 500 kcal.
Both Cooked Shiitake Mushrooms no Salt as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Cooked Shiitake Mushrooms vs Baked Red Potatoes:

Cooked Shiitake Mushrooms no Salt have 8 times more Copper, 1.8 times more Manganese, 5.2 times more Zinc and 1.7 times more Water than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 1.9 times more Calcium, 1.3 times more Magnesium, 1.6 times more Phosphorus and 3 times more Potassium than Cooked Shiitake Mushrooms no Salt.
Both Cooked Shiitake Mushrooms no Salt and Baked Whole Red Potatoes have similar amounts of Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Cooked Shiitake Mushrooms no Salt have 4.2 times more Sugars and 1.8 times more Fiber than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 3.2 times more Omega 3 than Cooked Shiitake Mushrooms no Salt.
Both Cooked Shiitake Mushrooms no Salt and Baked Whole Red Potatoes have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
Both Cooked Shiitake Mushrooms no Salt as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Cooked Shiitake MushroomsVS Mustard GreensBaked Red PotatoesVS Mustard GreensCooked Shiitake MushroomsVS Frozen Crinkle Cut French Fried Potatoes with SaltBaked Red PotatoesVS Frozen Crinkle Cut French Fried Potatoes with Salt

Compare Foods

Comparing Nutrients in 500 calories Cooked Shiitake MushroomsVS Baked Red Potatoes

Weight per 500 calories

Which food has more nutrients per 500 calories - Cooked Shiitake Mushrooms or Baked Red Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: