Comparing Nutrients in 1 kilogram Baked Potato Skin VS UV Exposed White Mushroom

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
UV Exposed White Mushroom	43%	11%	46%

Macro Nutrients

	Baked Potato Skin	UV Exposed White Mushroom	Recommended Dietary Allowance
Energy	68.3% 1980kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	1.56% 0.5g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	9.4% 1.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	354% 461g	25% 32.6g	130g per day for Men 19-50 years
Sugars	19.3% 14g	27.3% 20g	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	2.34% 1.7g	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	% 15g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	208% 79g	26.3% 10g	38g per day for Men 19-50 years
Protein	76.6% 43g	55% 31g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	UV Exposed White Mushroom	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	102% 1.22mg	67.5% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81.5% 1.06mg	309% 4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	192% 30.7mg	225% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	171% 8.57mg	300% 15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	472% 6.14mg	80% 1.04mg	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	55% 220μg	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	150% 135mg	23.3% 21mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	1743% 10460IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.67% 0.4mg	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 17μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	UV Exposed White Mushroom	Recommended Dietary Allowance
Calcium	34% 340mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	908% 8.17mg	353% 3.18mg	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	880% 70.4mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	102% 430mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	268% 6.16mg	20.4% 0.47mg	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	144% 1010mg	123% 860mg	700mg per day for Men 19-50 years
Potassium	169% 5730mg	94% 3180mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	169% 93μg	55μg per day for Men 19-50 years
Sodium	14% 210mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	47.3% 5.2mg	11mg per day for Men 19-50 years
Water	12.8% 473g	25% 925g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Skin VS UV Exposed White Mushroom per 1 kg

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

Lets compare vitamin content per 1 kilogram of Baked Potato Skin vs UV Exposed White Mushroom:

• 1 kilogram of Baked Potato Skin has 1.5 times more Vitamin B1, 5.9 times more Vitamin B6, 1.3 times more Vitamin B9 and 6.4 times more Vitamin C than UV Exposed White Mushroom.
• While 1 kg of Raw White Mushroom Exposed to UV contains 3.8 times more Vitamin B2, 1.8 times more Vitamin B5 and more Vitamin D than Baked Potato Skin.
• Both Baked Potato Skin and UV Exposed White Mushroom provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Baked Potato Skin have insufficient amounts of Vitamin D
• Both Baked Potato Skin as well as Raw White Mushroom Exposed to UV have insufficient amounts of Vitamin B12, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Baked Potato Skin vs UV Exposed White Mushroom:

• 1 kilogram of Baked Potato Skin has 11.3 times more Calcium, 2.6 times more Copper, 14.1 times more Iron, 4.8 times more Magnesium, 13.1 times more Manganese and 1.8 times more Potassium than UV Exposed White Mushroom.
• While 1 kg of Raw White Mushroom Exposed to UV contains 13.3 times more Selenium and 2 times more Water than Baked Potato Skin.
• Both Baked Potato Skin and UV Exposed White Mushroom contain similar levels of Phosphorus and Zinc per one kilogram.
• 1 kilogram of Baked Potato Skin lack sufficient amounts of Selenium
• 1 kilogram of UV Exposed White Mushroom lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Baked Potato Skin has 9 times more Energy, 14.1 times more Carbohydrate, 7.9 times more Fiber and 1.4 times more Protein than UV Exposed White Mushroom.
• While 1 kg of Raw White Mushroom Exposed to UV contains 1.4 times more Sugars than Baked Potato Skin.
• 1 kilogram of UV Exposed White Mushroom provide inadequate amounts of Energy
• Both Baked Potato Skin as well as Raw White Mushroom Exposed to UV provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.