Comparing Nutrients in 500 calories White MushroomsVS Baked White Potatoes

Weight per 500 calories

White Mushrooms

2273g

Baked White Potatoes

544g

Baked Whole White Potatoes have 4.2 times more energy per unit of mass than Raw White Mushrooms, which is average in comparison to other foods. White Mushrooms having very low energy density.

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

Macros Ratio

Protein Fat Carbs

White Mushrooms

43%

11%

46%

Baked White Potatoes

90%

500 kcal ▼

Macro Nutrients

White 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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7.97%7.73g

Fat

0.84%0.82g

7.73 gvs0.82 g

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

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3.55%1.14g

Saturated Fat

0.68%0.22g

1.14 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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21.4%3.64g

Omega 6

1.57%0.27g

3.64 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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57%74g

Carbohydrate

88%115g

74 gvs115 g

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

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62%45g

Sugars

11.5%8.3g

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

45 gvs8.3 g

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

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5.33%3.86g

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]

3.86 gvs1.96 g

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

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%33.6g

Glucose

%3.42g

33.6 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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60%22.7g

Fiber

30%11.4g

22.7 gvs11.4 g

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

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125%70.2g

Protein

20.4%11.4g

70.2 gvs11.4 g

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

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Vitamins

White 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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153%1.84mg

Vitamin B1

21.7%0.26mg

Thiamine

1.84 mgvs0.26 mg

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

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703%9.14mg

Vitamin B2

18%0.23mg

Riboflavin

9.14 mgvs0.23 mg

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

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512%82mg

Vitamin B3

52%8.3mg

Niacin, nicotinic acid, niacinamide

82 mgvs8.3 mg

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

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682%34mg

Vitamin B5

41.6%2.1mg

Pantothenic acid

34 mgvs2.1 mg

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

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182%2.36mg

Vitamin B6

88.2%1.15mg

Pyridoxine

2.36 mgvs1.15 mg

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

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687%206μg

Vitamin B7

Biotin

206 μgvsNA μg

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

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97%386μg

Vitamin B9

51.6%207μg

Folates and Folic Acid

386 μgvs207 μg

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

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38%0.91μg

Vitamin B12

0%0μg

Cobalamin

0.91 μgvs0 μg

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

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53%47.7mg

Vitamin C

76%68.5mg

Ascorbic acid

47.7 mgvs68.5 mg

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

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26.5%159IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

159 IUvs0 IU

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

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1.5%0.23mg

Vitamin E

1.45%0.22mg

Tocopherols and Tocotrienols

0.23 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

White Mushroomsvs Baked White Potatoes

6.8%68mg

Calcium

5.43%54.3mg

68 mgvs54.3 mg

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

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803%7.23mg

Copper

76.7%0.69mg

7.23 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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142%11.4mg

Iron

43.5%3.48mg

11.4 mgvs3.48 mg

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

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48.7%205mg

Magnesium

35%147mg

205 mgvs147 mg

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

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46.4%1.07mg

Manganese

44.7%1.03mg

1.07 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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279%1955mg

Phosphorus

58.2%408mg

1955 mgvs408 mg

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

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213%7227mg

Potassium

87%2957mg

7227 mgvs2957 mg

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

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384%211μg

Selenium

4.94%2.7μg

211 μgvs2.7 μg

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

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7.58%114mg

Sodium

2.54%38mg

114 mgvs38 mg

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

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107%12mg

Zinc

17.3%1.9mg

12 mgvs1.9 mg

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

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56.8%2101g

Water

11%410g

2101 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 White Mushrooms vs Baked White Potatoes:

Raw White Mushrooms have 7.1 times more Vitamin B1, 39.1 times more Vitamin B2, 9.9 times more Vitamin B3, 16.4 times more Vitamin B5, 2.1 times more Vitamin B6, 1.9 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.4 times more Vitamin C and more Vitamin K than Raw White Mushrooms.
Both Raw White Mushrooms as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A and Vitamin E in 500 kcal.

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

Raw White Mushrooms have 1.3 times more Calcium, 10.5 times more Copper, 3.3 times more Iron, 1.4 times more Magnesium, 4.8 times more Phosphorus, 2.4 times more Potassium, 77.8 times more Selenium, 3 times more Sodium, 6.2 times more Zinc and 5.1 times more Water than Baked Whole White Potatoes.
Both Raw White Mushrooms and Baked Whole White Potatoes have similar amounts of Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw White Mushrooms have 9.5 times more Fat, 13.7 times more Omega 6, 5.4 times more Sugars, 2 times more Fructose, 2 times more Fiber and 6.2 times more Protein than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain more Omega 3 and 1.5 times more Carbohydrate than Raw White Mushrooms.
Both Raw White Mushrooms and Baked Whole White Potatoes have similar amounts of Energy per 500 kcal.
Both Raw White Mushrooms as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

White MushroomsVS Boiled White MushroomsBaked White PotatoesVS Boiled White MushroomsWhite MushroomsVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 500 calories White MushroomsVS Baked White Potatoes

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: