Comparing Nutrients in 1 pound Dried Shiitake Mushrooms VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Dried Shiitake Mushrooms	11%	3%	86%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Dried Shiitake Mushrooms	Baked Potato Skin	Recommended Dietary Allowance
Energy	46.3% 1343kcal	31% 898kcal	2900kcal per day for Men 19-50 years
Fat	4.63% 4.5g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	3.2% 1.02g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	3.7% 0.63g	0.85% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	263% 342g	161% 209g	130g per day for Men 19-50 years
Sugars	14% 10g	8.76% 6.35g	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	137% 52g	94% 36g	38g per day for Men 19-50 years
Protein	77.6% 43.5g	34.7% 19.5g	56g per day for Men 19-50 years

Vitamins

	Dried Shiitake Mushrooms	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	113% 1.36mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	443% 5.76mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	400% 64mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1987% 99mg	77.7% 3.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	337% 4.38mg	214% 2.8mg	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	185% 739μg	25% 100μg	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	17.6% 16mg	68% 61.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	116% 699IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	6.43% 7.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Shiitake Mushrooms	Baked Potato Skin	Recommended Dietary Allowance
Calcium	5% 50mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	2603% 23.4mg	412% 3.7mg	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	98% 7.8mg	399% 32mg	8mg per day for Men 19-50 years
Magnesium	143% 599mg	46.4% 195mg	420mg per day for Men 19-50 years
Manganese	232% 5.33mg	121% 2.8mg	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	191% 1334mg	65.4% 458mg	700mg per day for Men 19-50 years
Potassium	205% 6958mg	76.4% 2599mg	3400mg per day for Men 19-50 years
Selenium	380% 209μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	3.93% 59mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	316% 34.7mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	1.16% 43g	5.8% 215g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Shiitake Mushrooms VS Baked Potato Skin per 1 lb

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

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

• 1 pound of Dried Shiitake Mushrooms has 2.5 times more Vitamin B1, 12 times more Vitamin B2, 4.6 times more Vitamin B3, 25.6 times more Vitamin B5, 1.6 times more Vitamin B6, 7.4 times more Vitamin B9 and more Vitamin D than Baked Potato Skin.
• While 1 lb of Baked Potato Skin contains 3.9 times more Vitamin C than Dried Shiitake Mushrooms.
• 1 pound of Baked Potato Skin have insufficient amounts of Vitamin D
• Both Dried Shiitake Mushrooms as well as Baked Potato Skin have insufficient amounts of Vitamin A, Vitamin B12, Vitamin E and Vitamin K in one pound.

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

• 1 pound of Dried Shiitake Mushrooms has 6.3 times more Copper, 3.1 times more Magnesium, 1.9 times more Manganese, 2.9 times more Phosphorus, 2.7 times more Potassium, 65.9 times more Selenium and 15.6 times more Zinc than Baked Potato Skin.
• While 1 lb of Baked Potato Skin contains 3.1 times more Calcium and 4.1 times more Iron than Dried Shiitake Mushrooms.
• 1 pound of Dried Shiitake Mushrooms lack sufficient amounts of Calcium
• 1 pound of Baked Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dried Shiitake Mushrooms has 1.5 times more Energy, 1.6 times more Carbohydrate, 1.6 times more Sugars, 1.5 times more Fiber and 2.2 times more Protein than Baked Potato Skin.
• Both Dried Shiitake Mushrooms as well as Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in one pound.