Comparing Nutrients in 1 pound Boiled White Mushrooms VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Boiled White Mushrooms	25%	12%	63%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Boiled White Mushrooms	Baked Potato Skin	Recommended Dietary Allowance
Energy	4.38% 127kcal	31% 898kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.13g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.86% 0.28g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	4.78% 0.81g	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	18.5% 24g	161% 209g	130g per day for Men 19-50 years
Sugars	14.6% 10.6g	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	26.3% 9.98g	94% 36g	38g per day for Men 19-50 years
Protein	17.6% 9.84g	34.7% 19.5g	56g per day for Men 19-50 years

Vitamins

	Boiled White 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	27.6% 0.33mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	105% 1.36mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	126% 20.2mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	196% 9.8mg	77.7% 3.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	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	20.4% 81.6μg	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	20% 18mg	68% 61.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	6.05% 36.3IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.3% 0.045mg	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

	Boiled White Mushrooms	Baked Potato Skin	Recommended Dietary Allowance
Calcium	2.72% 27.2mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	254% 2.3mg	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	99% 7.9mg	399% 32mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	46.4% 195mg	420mg per day for Men 19-50 years
Manganese	22.7% 0.52mg	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	56.4% 395mg	65.4% 458mg	700mg per day for Men 19-50 years
Potassium	47.5% 1615mg	76.4% 2599mg	3400mg per day for Men 19-50 years
Selenium	98% 54μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	36% 3.95mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	11% 413g	5.8% 215g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled White Mushrooms VS Baked Potato Skin per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled White 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 Boiled White Mushrooms vs Baked Potato Skin:

• 1 pound of Boiled White Mushrooms has 2.8 times more Vitamin B2, 1.5 times more Vitamin B3 and 2.5 times more Vitamin B5 than Baked Potato Skin.
• While 1 lb of Baked Potato Skin contains 1.7 times more Vitamin B1, 6.5 times more Vitamin B6 and 3.4 times more Vitamin C than Boiled and Drained White Mushrooms.
• Both Boiled White Mushrooms and Baked Potato Skin provide similar amounts of Vitamin B9 per one pound.
• Both Boiled and Drained White Mushrooms as well as Baked Potato Skin have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one pound.

Comparing minerals per 1 pound for Boiled White Mushrooms vs Baked Potato Skin:

• 1 pound of Boiled White Mushrooms has 17 times more Selenium, 1.8 times more Zinc and 1.9 times more Water than Baked Potato Skin.
• While 1 lb of Baked Potato Skin contains 5.7 times more Calcium, 1.6 times more Copper, 4 times more Iron, 3.6 times more Magnesium, 5.4 times more Manganese and 1.6 times more Potassium than Boiled and Drained White Mushrooms.
• Both Boiled White Mushrooms and Baked Potato Skin contain similar levels of Phosphorus per one pound.
• 1 pound of Boiled White 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 Boiled White Mushrooms has 1.7 times more Sugars than Baked Potato Skin.
• While 1 lb of Baked Potato Skin contains 7.1 times more Energy, 8.7 times more Carbohydrate, 3.6 times more Fiber and 2 times more Protein than Boiled and Drained White Mushrooms.
• 1 pound of Boiled White Mushrooms provide inadequate amounts of Energy
• Both Boiled and Drained White Mushrooms as well as Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in one pound.