Comparing Nutrients in 1 kilogram Boiled Potato Flesh, Cooked In Skin VS UV Exposed Brown Mushrooms, Italian, Or Crimini

Macros Ratio

	Protein	Fat	Carbs
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%
UV Exposed Brown Mushrooms, Italian, Or Crimini	36%	3%	61%

Macro Nutrients

	Boiled Potato Flesh, Cooked In Skin	UV Exposed Brown Mushrooms, Italian, Or Crimini	Recommended Dietary Allowance
Energy	30% 870kcal	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	155% 201g	33% 43g	130g per day for Men 19-50 years
Sugars	12.6% 9.1g	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	4% 2.9g	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	% 3.4g	NA	g per day for Men 19-50 years
Sucrose	% 1.9g	NA	g per day for Men 19-50 years
Fiber	47.4% 18g	15.8% 6g	38g per day for Men 19-50 years
Protein	33.4% 18.7g	44.6% 25g	56g per day for Men 19-50 years

Vitamins

	Boiled Potato Flesh, Cooked In Skin	UV Exposed Brown Mushrooms, Italian, Or Crimini	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	79% 0.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	377% 4.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	90% 14.4mg	238% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	104% 5.2mg	300% 15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	230% 3mg	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	25% 100μg	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	144% 130mg	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	0.67% 0.1mg	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.3% 22μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potato Flesh, Cooked In Skin	UV Exposed Brown Mushrooms, Italian, Or Crimini	Recommended Dietary Allowance
Calcium	5% 50mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	209% 1.88mg	556% 5mg	0.9mg per day for Men 19-50 years
Fluoride	12.4% 494μg	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	38.8% 3.1mg	50% 4mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	60% 1.38mg	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	63% 440mg	171% 1200mg	700mg per day for Men 19-50 years
Potassium	111% 3790mg	132% 4480mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	473% 260μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	100% 11mg	11mg per day for Men 19-50 years
Water	21% 770g	25% 921g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Potato Flesh, Cooked In Skin VS UV Exposed Brown Mushrooms, Italian, Or Crimini per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Potato Flesh, Cooked In 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 Boiled Potato Flesh, Cooked In Skin vs UV Exposed Brown Mushrooms, Italian, Or Crimini:

• 1 kilogram of Boiled Potato Flesh, Cooked In Skin has 2.7 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 24.5 times more Vitamin B2, 2.6 times more Vitamin B3, 2.9 times more Vitamin B5, 2.8 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin and UV Exposed Brown Mushrooms, Italian, Or Crimini provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin B2, Vitamin B12 and Vitamin D
• 1 kilogram of UV Exposed Brown Mushrooms, Italian, Or Crimini have insufficient amounts of Vitamin C
• Both Boiled Potato Flesh, Cooked In Skin without Salt 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 Boiled Potato Flesh, Cooked In Skin vs UV Exposed Brown Mushrooms, Italian, Or Crimini:

• 1 kilogram of Boiled Potato Flesh, Cooked In Skin has 2.4 times more Magnesium than UV Exposed Brown Mushrooms, Italian, Or Crimini.
• While 1 kg of Raw Brown Mushrooms, Italian, Or Crimini Exposed to UV contains 2.7 times more Copper, 1.3 times more Iron, 2.7 times more Phosphorus, 86.7 times more Selenium and 3.7 times more Zinc than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin and UV Exposed Brown Mushrooms, Italian, Or Crimini contain similar levels of Manganese, Potassium and Water per one kilogram.
• 1 kilogram of Boiled Potato Flesh, Cooked In Skin lack sufficient amounts of Selenium
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Raw Brown Mushrooms, Italian, Or Crimini Exposed to UV lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Potato Flesh, Cooked In Skin has 4 times more Energy, 4.7 times more Carbohydrate and 3 times more Fiber than UV Exposed Brown Mushrooms, Italian, Or Crimini.
• While 1 kg of Raw Brown Mushrooms, Italian, Or Crimini Exposed to UV contains 1.9 times more Sugars and 1.3 times more Protein than Boiled Potato Flesh, Cooked In Skin without Salt.
• 1 kilogram of UV Exposed Brown Mushrooms, Italian, Or Crimini provide inadequate amounts of Energy and Fiber
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Raw Brown Mushrooms, Italian, Or Crimini Exposed to UV provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.