Comparing Nutrients in 14 ounces Stir-Fried White Mushrooms VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried White Mushrooms	43%	9%	48%
Potato Skin	17%	1%	82%

Macro Nutrients

	Stir-Fried White Mushrooms	Potato Skin	Recommended Dietary Allowance
Energy	3.56% 103kcal	7.94% 230kcal	2900kcal per day for Men 19-50 years
Fat	1.35% 1.3g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	3.74% 0.64g	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.3% 16g	38% 49.4g	130g per day for Men 19-50 years
Sugars	0% 0g	NA	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	19% 7.14g	26% 9.92g	38g per day for Men 19-50 years
Protein	25.4% 14.2g	18.2% 10.2g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried White Mushrooms	Potato Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.8% 0.38mg	6.95% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	141% 1.84mg	11.6% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	25.6% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	115% 5.75mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	73% 0.95mg	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	20% 79.4μg	17% 67.5μg	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	50.3% 45.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	5.3% 31.8IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stir-Fried White Mushrooms	Potato Skin	Recommended Dietary Allowance
Calcium	1.6% 16mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	128% 1.15mg	187% 1.68mg	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	12.4% 0.99mg	161% 13mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	8.1% 0.19mg	104% 2.4mg	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	59.5% 417mg	21.5% 151mg	700mg per day for Men 19-50 years
Potassium	46.2% 1572mg	48.2% 1639mg	3400mg per day for Men 19-50 years
Selenium	100% 55μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	20.6% 2.26mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	9.77% 362g	8.93% 331g	3700g per day for Men 19-50 years

Nutrient Comparison: Stir-Fried White Mushrooms VS Potato Skin per 14 oz

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

Lets compare vitamin content per 14 ounces of Stir-Fried White Mushrooms vs Potato Skin:

• 14 ounces of Stir-Fried White Mushrooms have 4.6 times more Vitamin B1, 12.2 times more Vitamin B2, 3.9 times more Vitamin B3 and 4.8 times more Vitamin B5 than Potato Skin.
• While 14 oz of Raw Potato Skin contain 5.7 times more Vitamin B6 and more Vitamin C than Stir-Fried White Mushrooms.
• Both Stir-Fried White Mushrooms and Potato Skin provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Stir-Fried White Mushrooms have insufficient amounts of Vitamin C
• 14 ounces of Potato Skin have insufficient amounts of Vitamin B1
• Both Stir-Fried White Mushrooms as well as Raw Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Stir-Fried White Mushrooms vs Potato Skin:

• 14 ounces of Stir-Fried White Mushrooms have 2.8 times more Phosphorus, 46.3 times more Selenium and 1.6 times more Zinc than Potato Skin.
• While 14 oz of Raw Potato Skin contain 7.5 times more Calcium, 1.5 times more Copper, 13 times more Iron, 2.1 times more Magnesium and 12.8 times more Manganese than Stir-Fried White Mushrooms.
• Both Stir-Fried White Mushrooms and Potato Skin contain similar levels of Potassium and Water per 14 ounces.
• 14 ounces of Stir-Fried White Mushrooms lack sufficient amounts of Calcium
• 14 ounces of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Stir-Fried White Mushrooms have 1.4 times more Protein than Potato Skin.
• While 14 oz of Raw Potato Skin contain 2.2 times more Energy, 3.1 times more Carbohydrate and 1.4 times more Fiber than Stir-Fried White Mushrooms.
• 14 ounces of Stir-Fried White Mushrooms provide inadequate amounts of Energy
• Both Stir-Fried White Mushrooms as well as Raw Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.