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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Potato Skin	Stir-Fried White 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	31.8% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	141% 1.84mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.6% 4.1mg	99% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	115% 5.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73% 0.95mg	13% 0.17mg	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	20% 79.4μg	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	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	5.3% 31.8IU	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	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Calcium	12% 119mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	187% 1.68mg	128% 1.15mg	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	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	8.1% 0.19mg	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	59.5% 417mg	700mg per day for Men 19-50 years
Potassium	48.2% 1639mg	46.2% 1572mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	100% 55μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	20.6% 2.26mg	11mg per day for Men 19-50 years
Water	8.93% 331g	9.77% 362g	3700g per day for Men 19-50 years

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

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

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

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

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

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

Comparison of macro-nutrients per 14 ounces:

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