Comparing Nutrients in 1 kilogram Dried Shiitake Mushrooms VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Dried Shiitake Mushrooms	11%	3%	86%
Potato Skin	17%	1%	82%

Macro Nutrients

	Dried Shiitake Mushrooms	Potato Skin	Recommended Dietary Allowance
Energy	102% 2960kcal	20% 580kcal	2900kcal per day for Men 19-50 years
Fat	10.2% 9.9g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	7.03% 2.25g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	8.13% 0.13g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	8.1% 1.38g	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	580% 754g	96% 124g	130g per day for Men 19-50 years
Sugars	30.5% 22g	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	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	303% 115g	65.8% 25g	38g per day for Men 19-50 years
Protein	171% 96g	46% 25.7g	56g per day for Men 19-50 years

Vitamins

	Dried Shiitake 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	250% 3mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	977% 12.7mg	29.2% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	881% 141mg	64.6% 10.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4380% 219mg	60.4% 3.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	742% 9.65mg	184% 2.4mg	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	408% 1630μg	42.5% 170μg	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	39% 35mg	127% 114mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	257% 1540IU	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

	Dried Shiitake Mushrooms	Potato Skin	Recommended Dietary Allowance
Calcium	11% 110mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	5739% 51.7mg	470% 4.23mg	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	215% 17mg	405% 32.4mg	8mg per day for Men 19-50 years
Magnesium	314% 1320mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	511% 11.8mg	262% 6mg	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	420% 2940mg	54.3% 380mg	700mg per day for Men 19-50 years
Potassium	451% 15340mg	121% 4130mg	3400mg per day for Men 19-50 years
Selenium	838% 461μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	8.67% 130mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	696% 76.6mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	2.57% 95g	22.5% 833g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Shiitake Mushrooms VS Potato Skin per 1 kg

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

Lets compare vitamin content per 1 kilogram of Dried Shiitake Mushrooms vs Potato Skin:

• 1 kilogram of Dried Shiitake Mushrooms has 14.3 times more Vitamin B1, 33.4 times more Vitamin B2, 13.6 times more Vitamin B3, 72.5 times more Vitamin B5, 4 times more Vitamin B6, 9.6 times more Vitamin B9 and more Vitamin D than Potato Skin.
• While 1 kg of Raw Potato Skin contains 3.3 times more Vitamin C than Dried Shiitake Mushrooms.
• 1 kilogram of Potato Skin have insufficient amounts of Vitamin B1 and Vitamin D
• Both Dried Shiitake Mushrooms as well as Raw Potato Skin have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Dried Shiitake Mushrooms vs Potato Skin:

• 1 kilogram of Dried Shiitake Mushrooms has 12.2 times more Copper, 5.7 times more Magnesium, 2 times more Manganese, 7.7 times more Phosphorus, 3.7 times more Potassium, 153.7 times more Selenium and 21.9 times more Zinc than Potato Skin.
• While 1 kg of Raw Potato Skin contains 2.7 times more Calcium, 1.9 times more Iron and 8.8 times more Water than Dried Shiitake Mushrooms.
• 1 kilogram of Dried Shiitake Mushrooms lack sufficient amounts of Calcium
• 1 kilogram of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Shiitake Mushrooms has 5.1 times more Energy, 6.1 times more Carbohydrate, 4.6 times more Fiber and 3.7 times more Protein than Potato Skin.
• Both Dried Shiitake Mushrooms as well as Raw Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.