Comparing Nutrients in 1 pound Boiled White Mushrooms VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Boiled White Mushrooms	25%	12%	63%
Potato Skin	17%	1%	82%

Macro Nutrients

	Boiled White Mushrooms	Potato Skin	Recommended Dietary Allowance
Energy	4.38% 127kcal	9.07% 263kcal	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	43.4% 56.4g	130g per day for Men 19-50 years
Sugars	14.6% 10.6g	NA	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	30% 11.3g	38g per day for Men 19-50 years
Protein	17.6% 9.84g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Boiled White Mushrooms	Potato Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.6% 0.33mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	105% 1.36mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	126% 20.2mg	29.3% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	196% 9.8mg	27.4% 1.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	83.4% 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	20.4% 81.6μg	19.3% 77μg	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	57.5% 51.7mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled White Mushrooms	Potato Skin	Recommended Dietary Allowance
Calcium	2.72% 27.2mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	254% 2.3mg	213% 1.9mg	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	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	22.7% 0.52mg	119% 2.73mg	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	24.6% 172mg	700mg per day for Men 19-50 years
Potassium	47.5% 1615mg	55% 1873mg	3400mg per day for Men 19-50 years
Selenium	98% 54μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	3.02% 45.4mg	1500mg per day for Men 19-50 years
Zinc	36% 3.95mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	11% 413g	10.2% 378g	3700g per day for Men 19-50 years

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

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

• 1 pound of Boiled White Mushrooms has 3.5 times more Vitamin B1, 7.9 times more Vitamin B2, 4.3 times more Vitamin B3 and 7.2 times more Vitamin B5 than Potato Skin.
• While 1 lb of Raw Potato Skin contains 2.5 times more Vitamin B6 and 2.9 times more Vitamin C than Boiled and Drained White Mushrooms.
• Both Boiled White Mushrooms and Potato Skin provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Potato Skin have insufficient amounts of Vitamin B1
• Both Boiled and Drained White Mushrooms as well as Raw Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Boiled White Mushrooms has 2.3 times more Phosphorus, 39.7 times more Selenium and 2.5 times more Zinc than Potato Skin.
• While 1 lb of Raw Potato Skin contains 5 times more Calcium, 1.9 times more Iron, 1.9 times more Magnesium and 5.2 times more Manganese than Boiled and Drained White Mushrooms.
• Both Boiled White Mushrooms and Potato Skin contain similar levels of Copper, Potassium and Water per one pound.
• 1 pound of Boiled White Mushrooms lack sufficient amounts of Calcium
• 1 pound of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Potato Skin contains 2.1 times more Energy and 2.4 times more Carbohydrate than Boiled and Drained White Mushrooms.
• Both Boiled White Mushrooms and Potato Skin offer comparable quantities of Fiber and Protein per one pound.
• 1 pound of Boiled White Mushrooms provide inadequate amounts of Energy
• Both Boiled and Drained White Mushrooms as well as Raw Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in one pound.