Comparing Nutrients in 1 kilogram Enoki Mushrooms VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Enoki Mushrooms	24%	6%	70%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Enoki Mushrooms	Baked Potato Skin	Recommended Dietary Allowance
Energy	12.8% 370kcal	68.3% 1980kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	25.6% 0.41g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	4.82% 0.82g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60% 78g	354% 461g	130g per day for Men 19-50 years
Sugars	3.03% 2.2g	19.3% 14g	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	% 2.2g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	71% 27g	208% 79g	38g per day for Men 19-50 years
Protein	47.5% 26.6g	76.6% 43g	56g per day for Men 19-50 years

Vitamins

	Enoki Mushrooms	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	NA	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	188% 2.25mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	154% 2mg	81.5% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	440% 70.3mg	192% 30.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	270% 13.5mg	171% 8.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	472% 6.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	417% 125μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	120% 480μg	55% 220μg	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	150% 135mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	8.33% 50IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.67% 0.1mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	14% 17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enoki Mushrooms	Baked Potato Skin	Recommended Dietary Allowance
Calcium	0% 0mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	119% 1.07mg	908% 8.17mg	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	144% 11.5mg	880% 70.4mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	102% 430mg	420mg per day for Men 19-50 years
Manganese	32.6% 0.75mg	268% 6.16mg	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	150% 1050mg	144% 1010mg	700mg per day for Men 19-50 years
Potassium	106% 3590mg	169% 5730mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	14% 210mg	1500mg per day for Men 19-50 years
Zinc	59% 6.5mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	24% 883g	12.8% 473g	3700g per day for Men 19-50 years

Nutrient Comparison: Enoki Mushrooms VS Baked Potato Skin per 1 kg

Compare the macro and micronutrient content in 1 kg of Enoki Mushrooms versus 1 kg of Baked Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Enoki Mushrooms vs Baked Potato Skin:

• 1 kilogram of Enoki Mushrooms has 1.8 times more Vitamin B1, 1.9 times more Vitamin B2, 2.3 times more Vitamin B3, 1.6 times more Vitamin B5 and 2.2 times more Vitamin B9 than Baked Potato Skin.
• While 1 kg of Baked Potato Skin contains 6.1 times more Vitamin B6 and more Vitamin C than Raw Enoki Mushrooms.
• 1 kilogram of Enoki Mushrooms have insufficient amounts of Vitamin C
• Both Raw Enoki Mushrooms as well as Baked Potato Skin have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Enoki Mushrooms vs Baked Potato Skin:

• 1 kilogram of Enoki Mushrooms has 3.1 times more Selenium, 1.3 times more Zinc and 1.9 times more Water than Baked Potato Skin.
• While 1 kg of Baked Potato Skin contains more Calcium, 7.6 times more Copper, 6.1 times more Iron, 2.7 times more Magnesium, 8.2 times more Manganese and 1.6 times more Potassium than Raw Enoki Mushrooms.
• Both Enoki Mushrooms and Baked Potato Skin contain similar levels of Phosphorus per one kilogram.
• 1 kilogram of Enoki Mushrooms lack sufficient amounts of Calcium
• 1 kilogram of Baked Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Enoki Mushrooms has 4.1 times more Omega 3 than Baked Potato Skin.
• While 1 kg of Baked Potato Skin contains 5.4 times more Energy, 5.9 times more Carbohydrate, 2.9 times more Fiber and 1.6 times more Protein than Raw Enoki Mushrooms.
• 1 kilogram of Enoki Mushrooms provide inadequate amounts of Energy
• 1 kilogram of Baked Potato Skin provide inadequate amounts of Omega 3
• Both Raw Enoki Mushrooms as well as Baked Potato Skin provide inadequate amounts of Omega 6 in one kilogram.