Comparing Nutrients in 1 kilogram Baked Potato Skin VS UV Exposed Brown Mushrooms, Italian, Or Crimini

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
UV Exposed Brown Mushrooms, Italian, Or Crimini	36%	3%	61%

Macro Nutrients

	Baked Potato Skin	UV Exposed Brown Mushrooms, Italian, Or Crimini	Recommended Dietary Allowance
Energy	68.3% 1980kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	0.44% 0.14g	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	2.35% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	354% 461g	33% 43g	130g per day for Men 19-50 years
Sugars	19.3% 14g	23.7% 17g	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	208% 79g	15.8% 6g	38g per day for Men 19-50 years
Protein	76.6% 43g	44.6% 25g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	UV Exposed Brown Mushrooms, Italian, Or Crimini	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	102% 1.22mg	79% 0.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81.5% 1.06mg	377% 4.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	192% 30.7mg	238% 38mg	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	84.6% 1.1mg	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	70% 280μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	41.7% 1μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	150% 135mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	2127% 12760IU	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 Brown Mushrooms, Italian, Or Crimini	Recommended Dietary Allowance
Calcium	34% 340mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	908% 8.17mg	556% 5mg	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	50% 4mg	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	61.7% 1.42mg	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	171% 1200mg	700mg per day for Men 19-50 years
Potassium	169% 5730mg	132% 4480mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	473% 260μg	55μg per day for Men 19-50 years
Sodium	14% 210mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	100% 11mg	11mg per day for Men 19-50 years
Water	12.8% 473g	25% 921g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Skin VS UV Exposed Brown Mushrooms, Italian, Or Crimini per 1 kg

Compare the macro and micronutrient content in 1 kg of Baked Potato Skin versus 1 kg of UV Exposed Brown Mushrooms, Italian, Or Crimini 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 Brown Mushrooms, Italian, Or Crimini:

• 1 kilogram of Baked Potato Skin has 1.3 times more Vitamin B1, 5.6 times more Vitamin B6 and more Vitamin C than UV Exposed Brown Mushrooms, Italian, Or Crimini.
• While 1 kg of Raw Brown Mushrooms, Italian, Or Crimini Exposed to UV contains 4.6 times more Vitamin B2, 1.8 times more Vitamin B5, 1.3 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Baked Potato Skin.
• Both Baked Potato Skin and UV Exposed Brown Mushrooms, Italian, Or Crimini provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Baked Potato Skin have insufficient amounts of Vitamin B12 and Vitamin D
• 1 kilogram of UV Exposed Brown Mushrooms, Italian, Or Crimini have insufficient amounts of Vitamin C
• Both Baked Potato Skin as well as Raw Brown Mushrooms, Italian, Or Crimini Exposed to UV have insufficient amounts of Vitamin A, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Baked Potato Skin vs UV Exposed Brown Mushrooms, Italian, Or Crimini:

• 1 kilogram of Baked Potato Skin has 1.9 times more Calcium, 1.6 times more Copper, 17.6 times more Iron, 4.8 times more Magnesium, 4.3 times more Manganese and 1.3 times more Potassium than UV Exposed Brown Mushrooms, Italian, Or Crimini.
• While 1 kg of Raw Brown Mushrooms, Italian, Or Crimini Exposed to UV contains 37.1 times more Selenium, 2.2 times more Zinc and 1.9 times more Water than Baked Potato Skin.
• Both Baked Potato Skin and UV Exposed Brown Mushrooms, Italian, Or Crimini contain similar levels of Phosphorus per one kilogram.
• 1 kilogram of Baked Potato Skin lack sufficient amounts of Selenium
• 1 kilogram of UV Exposed Brown Mushrooms, Italian, Or Crimini lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Baked Potato Skin has 9 times more Energy, 10.7 times more Carbohydrate, 13.2 times more Fiber and 1.7 times more Protein than UV Exposed Brown Mushrooms, Italian, Or Crimini.
• 1 kilogram of UV Exposed Brown Mushrooms, Italian, Or Crimini provide inadequate amounts of Energy and Fiber
• Both Baked Potato Skin as well as Raw Brown Mushrooms, Italian, Or Crimini Exposed to UV provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.