Comparing Nutrients in 14 ounces Potato Skin VS Cooked Shiitake Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Cooked Shiitake Mushrooms	9%	3%	88%

Macro Nutrients

	Potato Skin	Cooked Shiitake Mushrooms	Recommended Dietary Allowance
Energy	7.94% 230kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.9% 0.87g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38% 49.4g	44% 57g	130g per day for Men 19-50 years
Sugars	NA	21% 15.2g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	26% 9.92g	22% 8.33g	38g per day for Men 19-50 years
Protein	18.2% 10.2g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Cooked Shiitake Mushrooms	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.95% 0.083mg	12.2% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	52% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.6% 4.1mg	37.2% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	285% 14.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73% 0.95mg	48.5% 0.63mg	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	17% 67.5μg	21% 83.3μg	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	50.3% 45.2mg	1.32% 1.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	18.5% 111IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Cooked Shiitake Mushrooms	Recommended Dietary Allowance
Calcium	12% 119mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	187% 1.68mg	395% 3.56mg	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	161% 13mg	22% 1.75mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	35.2% 0.81mg	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	21.5% 151mg	16.4% 115mg	700mg per day for Men 19-50 years
Potassium	48.2% 1639mg	13.7% 464mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	179% 98μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	48% 5.28mg	11mg per day for Men 19-50 years
Water	8.93% 331g	8.95% 331g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Cooked Shiitake Mushrooms per 14 oz

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

Lets compare vitamin content per 14 ounces of Potato Skin vs Cooked Shiitake Mushrooms:

• 14 ounces of Potato Skin have 1.5 times more Vitamin B6 and 38 times more Vitamin C than Cooked Shiitake Mushrooms.
• While 14 oz of Cooked Shiitake Mushrooms no Salt contain 1.8 times more Vitamin B1, 4.5 times more Vitamin B2, 1.5 times more Vitamin B3, 11.9 times more Vitamin B5 and more Vitamin D than Raw Potato Skin.
• Both Potato Skin and Cooked Shiitake Mushrooms provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Potato Skin have insufficient amounts of Vitamin B1 and Vitamin D
• 14 ounces of Cooked Shiitake Mushrooms have insufficient amounts of Vitamin C
• Both Raw Potato Skin as well as Cooked Shiitake Mushrooms no Salt have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Potato Skin vs Cooked Shiitake Mushrooms:

• 14 ounces of Potato Skin have 10 times more Calcium, 7.4 times more Iron, 1.6 times more Magnesium, 3 times more Manganese, 1.3 times more Phosphorus and 3.5 times more Potassium than Cooked Shiitake Mushrooms.
• While 14 oz of Cooked Shiitake Mushrooms no Salt contain 2.1 times more Copper, 82.7 times more Selenium and 3.8 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Cooked Shiitake Mushrooms contain similar levels of Water per 14 ounces.
• 14 ounces of Potato Skin lack sufficient amounts of Selenium
• 14 ounces of Cooked Shiitake Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Potato Skin have 1.6 times more Protein than Cooked Shiitake Mushrooms.
• Both Potato Skin and Cooked Shiitake Mushrooms offer comparable quantities of Carbohydrate and Fiber per 14 ounces.
• 14 ounces of Cooked Shiitake Mushrooms provide inadequate amounts of Energy
• Both Raw Potato Skin as well as Cooked Shiitake Mushrooms no Salt provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.