Comparing Nutrients in 14 ounces Chanterelle Mushrooms VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Chanterelle Mushrooms	16%	12%	72%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Chanterelle Mushrooms	Baked Potato Skin	Recommended Dietary Allowance
Energy	4.38% 127kcal	27% 786kcal	2900kcal per day for Men 19-50 years
Fat	2.17% 2.1g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	NA	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	NA	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	NA	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21% 27.2g	141% 183g	130g per day for Men 19-50 years
Sugars	6.35% 4.6g	7.66% 5.56g	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	% 4.6g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	39.7% 15g	82.5% 31.4g	38g per day for Men 19-50 years
Protein	10.6% 5.9g	30.4% 17g	56g per day for Men 19-50 years

Vitamins

	Chanterelle Mushrooms	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	NA	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	40.4% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65.6% 0.85mg	32.4% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	101% 16.2mg	76% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	85.7% 4.3mg	68% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	187% 2.44mg	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	2% 7.94μg	22% 87.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	59.5% 53.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	140% 841IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.62% 6.75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chanterelle Mushrooms	Baked Potato Skin	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	156% 1.4mg	360% 3.24mg	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	172% 13.8mg	349% 28mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	40.6% 171mg	420mg per day for Men 19-50 years
Manganese	49.4% 1.14mg	106% 2.44mg	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	32.3% 226mg	57.3% 401mg	700mg per day for Men 19-50 years
Potassium	59% 2008mg	67% 2274mg	3400mg per day for Men 19-50 years
Selenium	16% 8.73μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	5.56% 83.3mg	1500mg per day for Men 19-50 years
Zinc	25.6% 2.8mg	17.7% 1.94mg	11mg per day for Men 19-50 years
Water	9.64% 357g	5.07% 188g	3700g per day for Men 19-50 years

Nutrient Comparison: Chanterelle Mushrooms VS Baked Potato Skin per 14 oz

Compare the macro and micronutrient content in 14 oz of Chanterelle Mushrooms versus 14 oz of Baked Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Chanterelle Mushrooms vs Baked Potato Skin:

• 14 ounces of Chanterelle Mushrooms have 2 times more Vitamin B2, 1.3 times more Vitamin B3, 1.3 times more Vitamin B5 and more Vitamin D than Baked Potato Skin.
• While 14 oz of Baked Potato Skin contain 8.1 times more Vitamin B1, 14 times more Vitamin B6 and 11 times more Vitamin B9 than Raw Chanterelle Mushrooms.
• 14 ounces of Chanterelle Mushrooms have insufficient amounts of Vitamin B1 and Vitamin B9
• 14 ounces of Baked Potato Skin have insufficient amounts of Vitamin D

Comparing minerals per 14 ounces for Chanterelle Mushrooms vs Baked Potato Skin:

• 14 ounces of Chanterelle Mushrooms have 3.1 times more Selenium, 1.4 times more Zinc and 1.9 times more Water than Baked Potato Skin.
• While 14 oz of Baked Potato Skin contain 2.3 times more Calcium, 2.3 times more Copper, 2 times more Iron, 3.3 times more Magnesium, 2.2 times more Manganese and 1.8 times more Phosphorus than Raw Chanterelle Mushrooms.
• Both Chanterelle Mushrooms and Baked Potato Skin contain similar levels of Potassium per 14 ounces.
• 14 ounces of Chanterelle Mushrooms lack sufficient amounts of Calcium
• 14 ounces of Baked Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Baked Potato Skin contain 6.2 times more Energy, 6.7 times more Carbohydrate, 2.1 times more Fiber and 2.9 times more Protein than Raw Chanterelle Mushrooms.
• 14 ounces of Chanterelle Mushrooms provide inadequate amounts of Energy