Comparing Nutrients in 100 calories Stir-Fried Shiitake Mushrooms VS Baked Potato Skin

Weight per 100 calories

• Stir-Fried Shiitake Mushrooms: 256g
• Baked Potato Skin: 50.5g

Baked Potato Skin has 5.1 times more energy per unit of mass than Stir-Fried Shiitake Mushrooms, which is above average in comparison to other foods. Stir-Fried Shiitake Mushrooms having low energy density.

Discover which food has more nutrients per 100 calories - Stir-Fried Shiitake Mushrooms or Baked Potato Skin?

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried Shiitake Mushrooms	29%	7%	64%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Stir-Fried Shiitake Mushrooms	Baked Potato Skin	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	0.052% 0.051g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	0.041% 0.013g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.32% 0.005g	1.6g per day for Men 19-50 years
Omega 6	2.3% 0.39g	0.095% 0.016g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.7g	18% 23.3g	130g per day for Men 19-50 years
Sugars	1.06% 0.77g	0.98% 0.71g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0% 0g	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	% 0.77g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	24.3% 9.23g	10.5% 4g	38g per day for Men 19-50 years
Protein	15.8% 8.85g	3.87% 2.17g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried Shiitake Mushrooms	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.056% 0.51μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	5.13% 0.062mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	4.1% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.92mg	9.67% 1.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	69.7% 3.5mg	8.66% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.3% 0.45mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.97% 36μg	2.78% 11μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	7.58% 6.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	8.97% 54IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.72% 0.86μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stir-Fried Shiitake Mushrooms	Baked Potato Skin	Recommended Dietary Allowance
Calcium	0.51% 5.13mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	46.4% 0.42mg	46% 0.41mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	17% 1.36mg	44.4% 3.56mg	8mg per day for Men 19-50 years
Magnesium	11.6% 48.7mg	5.17% 21.7mg	420mg per day for Men 19-50 years
Manganese	25% 0.57mg	13.5% 0.31mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	40.7% 285mg	7.3% 51mg	700mg per day for Men 19-50 years
Potassium	24.6% 836mg	8.5% 289mg	3400mg per day for Men 19-50 years
Selenium	29.4% 16μg	0.64% 0.35μg	55μg per day for Men 19-50 years
Sodium	0.85% 13mg	0.71% 10.6mg	1500mg per day for Men 19-50 years
Zinc	22.4% 2.46mg	2.25% 0.25mg	11mg per day for Men 19-50 years
Water	6.1% 225g	0.65% 24g	3700g per day for Men 19-50 years

Stir-Fried Shiitake Mushrooms VS Baked Potato Skin Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Stir-Fried Shiitake Mushrooms or Baked Potato Skin?

Lets compare vitamin content per 100 calories of Stir-Fried Shiitake Mushrooms vs Baked Potato Skin:

• 100 calories of Stir-Fried Shiitake Mushrooms have 4.1 times more Vitamin B1, 13.1 times more Vitamin B2, 6.4 times more Vitamin B3, 8.1 times more Vitamin B5, 1.4 times more Vitamin B6, 3.2 times more Vitamin B9 and more Vitamin D than Baked Potato Skin.
• While 100 kcal of Baked Potato Skin contain more Vitamin C than Stir-Fried Shiitake Mushrooms.
• 100 calories of Stir-Fried Shiitake Mushrooms have insufficient amounts of Vitamin C
• 100 calories of Baked Potato Skin have insufficient amounts of Vitamin D
• Both Stir-Fried Shiitake Mushrooms as well as Baked Potato Skin have insufficient amounts of Vitamin A, Vitamin B12, Vitamin E and Vitamin K in 100 calories.

Comparing minerals per 100 calories for Stir-Fried Shiitake Mushrooms vs Baked Potato Skin:

• 100 calories of Stir-Fried Shiitake Mushrooms have 2.2 times more Magnesium, 1.8 times more Manganese, 5.6 times more Phosphorus, 2.9 times more Potassium, 45.7 times more Selenium, 9.9 times more Zinc and 9.4 times more Water than Baked Potato Skin.
• While 100 kcal of Baked Potato Skin contain 2.6 times more Iron than Stir-Fried Shiitake Mushrooms.
• Both Stir-Fried Shiitake Mushrooms and Baked Potato Skin contain similar levels of Copper per 100 calories.
• 100 calories of Baked Potato Skin lack sufficient amounts of Selenium
• Both Stir-Fried Shiitake Mushrooms as well as Baked Potato Skin lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Stir-Fried Shiitake Mushrooms have 24.1 times more Omega 6, 2.3 times more Fiber and 4.1 times more Protein than Baked Potato Skin.
• Both Stir-Fried Shiitake Mushrooms and Baked Potato Skin offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Baked Potato Skin provide inadequate amounts of Omega 6
• Both Stir-Fried Shiitake Mushrooms as well as Baked Potato Skin provide inadequate amounts of Omega 3 in 100 calories.