Comparing Nutrients in 500 calories Shiitake MushroomsVS Baked White Potatoes

Weight per 500 calories

Shiitake Mushrooms

1471g

Baked White Potatoes

544g

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 500 calories - Shiitake Mushrooms or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Shiitake Mushrooms

22%

11%

67%

Baked White Potatoes

90%

500 kcal ▼

Macro Nutrients

Shiitake 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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7.43%7.2g

Fat

0.84%0.82g

7.2 gvs0.82 g

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

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Saturated Fat

0.68%0.22g

NA gvs0.22 g

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

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Omega 3

5.1%0.082g

NA gvs0.082 g

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

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Omega 6

1.57%0.27g

NA gvs0.27 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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77%100g

Carbohydrate

88%115g

100 gvs115 g

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

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48.3%35g

Sugars

11.5%8.3g

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

35 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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%35g

Glucose

%3.42g

35 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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97%36.8g

Fiber

30%11.4g

36.8 gvs11.4 g

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

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59%33g

Protein

20.4%11.4g

33 gvs11.4 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

0.6%5.43μg

RAE, retinol activity equivalents

NA μgvs5.43 μg

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

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18.4%0.22mg

Vitamin B1

21.7%0.26mg

Thiamine

0.22 mgvs0.26 mg

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

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245%3.2mg

Vitamin B2

18%0.23mg

Riboflavin

3.2 mgvs0.23 mg

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

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356%57mg

Vitamin B3

52%8.3mg

Niacin, nicotinic acid, niacinamide

57 mgvs8.3 mg

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

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441%22mg

Vitamin B5

41.6%2.1mg

Pantothenic acid

22 mgvs2.1 mg

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

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331%4.3mg

Vitamin B6

88.2%1.15mg

Pyridoxine

4.3 mgvs1.15 mg

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

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297%89μg

Vitamin B7

Biotin

89 μgvsNA μg

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

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47.8%191μg

Vitamin B9

51.6%207μg

Folates and Folic Acid

191 μgvs207 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

76%68.5mg

Ascorbic acid

NA mgvs68.5 mg

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

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44%265IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

265 IUvs0 IU

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

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Vitamin E

1.45%0.22mg

Tocopherols and Tocotrienols

NA mgvs0.22 mg

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

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Vitamin K

12.2%14.7μg

Phytomenadione or phylloquinone

NA μgvs14.7 μg

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

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Minerals

Shiitake Mushroomsvs Baked White Potatoes

2.94%29.4mg

Calcium

5.43%54.3mg

29.4 mgvs54.3 mg

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

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232%2.1mg

Copper

76.7%0.69mg

2.1 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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75.4%6.03mg

Iron

43.5%3.48mg

6.03 mgvs3.48 mg

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

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70%294mg

Magnesium

35%147mg

294 mgvs147 mg

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

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147%3.4mg

Manganese

44.7%1.03mg

3.4 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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235%1647mg

Phosphorus

58.2%408mg

1647 mgvs408 mg

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

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131%4471mg

Potassium

87%2957mg

4471 mgvs2957 mg

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

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152%84μg

Selenium

4.94%2.7μg

84 μgvs2.7 μg

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

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8.82%132mg

Sodium

2.54%38mg

132 mgvs38 mg

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

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138%15mg

Zinc

17.3%1.9mg

15 mgvs1.9 mg

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

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35.7%1320g

Water

11%410g

1320 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 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 500 kcal.

Comparing minerals per 500 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 500 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 500 kcal.
Both Raw Shiitake Mushrooms as well as Baked Whole White Potatoes have insufficient amounts of Fructose, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

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

Compare Foods

Comparing Nutrients in 500 calories Shiitake MushroomsVS Baked White Potatoes

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: