Comparing Nutrients in 500 calories Stir-Fried Shiitake MushroomsVS Baked White Potatoes

Weight per 500 calories

Stir-Fried Shiitake Mushrooms

1282g

Baked White Potatoes

544g

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 500 calories - Stir-Fried Shiitake Mushrooms or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Stir-Fried Shiitake Mushrooms

29%

64%

Baked White Potatoes

90%

500 kcal ▼

Macro Nutrients

Stir-Fried 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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4.63%4.5g

Fat

0.84%0.82g

4.5 gvs0.82 g

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

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1.3%0.41g

Saturated Fat

0.68%0.22g

0.41 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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11.5%1.95g

Omega 6

1.57%0.27g

1.95 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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75.7%98g

Carbohydrate

88%115g

98 gvs115 g

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

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5.3%3.85g

Sugars

11.5%8.3g

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

3.85 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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%3.85g

Glucose

%3.42g

3.85 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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121%46g

Fiber

30%11.4g

46 gvs11.4 g

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

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79%44.2g

Protein

20.4%11.4g

44.2 gvs11.4 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

0.6%5.43μg

RAE, retinol activity equivalents

0 μgvs5.43 μg

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

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106%1.27mg

Vitamin B1

21.7%0.26mg

Thiamine

1.27 mgvs0.26 mg

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

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270%3.5mg

Vitamin B2

18%0.23mg

Riboflavin

3.5 mgvs0.23 mg

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

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310%49.6mg

Vitamin B3

52%8.3mg

Niacin, nicotinic acid, niacinamide

49.6 mgvs8.3 mg

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

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349%17.4mg

Vitamin B5

41.6%2.1mg

Pantothenic acid

17.4 mgvs2.1 mg

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

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172%2.23mg

Vitamin B6

88.2%1.15mg

Pyridoxine

2.23 mgvs1.15 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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45%179μg

Vitamin B9

51.6%207μg

Folates and Folic Acid

179 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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45%269IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

269 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

Stir-Fried Shiitake Mushroomsvs Baked White Potatoes

2.56%25.6mg

Calcium

5.43%54.3mg

25.6 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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85%6.8mg

Iron

43.5%3.48mg

6.8 mgvs3.48 mg

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

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58%244mg

Magnesium

35%147mg

244 mgvs147 mg

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

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124%2.86mg

Manganese

44.7%1.03mg

2.86 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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203%1423mg

Phosphorus

58.2%408mg

1423 mgvs408 mg

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

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123%4179mg

Potassium

87%2957mg

4179 mgvs2957 mg

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

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147%80.8μg

Selenium

4.94%2.7μg

80.8 μgvs2.7 μg

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

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4.27%64mg

Sodium

2.54%38mg

64 mgvs38 mg

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

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112%12.3mg

Zinc

17.3%1.9mg

12.3 mgvs1.9 mg

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

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30.4%1125g

Water

11%410g

1125 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 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 500 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 500 kcal.

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

Compare more foods per 500 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 500 calories Stir-Fried Shiitake MushroomsVS Baked White Potatoes

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: