Comparing Nutrients in 1 pound Potato Skin VS Oyster Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Oyster Mushrooms	32%	9%	59%

Macro Nutrients

	Potato Skin	Oyster Mushrooms	Recommended Dietary Allowance
Energy	9.07% 263kcal	5.16% 150kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	3.3% 0.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.4% 56.4g	21.2% 27.6g	130g per day for Men 19-50 years
Sugars	NA	6.94% 5.03g	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	0% 0g	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	% 5.03g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	30% 11.3g	27.5% 10.4g	38g per day for Men 19-50 years
Protein	21% 11.7g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Oyster Mushrooms	Recommended Dietary Allowance
Vitamin A	0% 0μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	47.2% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	122% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.3% 4.7mg	141% 22.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.4% 1.37mg	117% 5.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83.4% 1.1mg	38.4% 0.5mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	106% 32μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19.3% 77μg	43% 172μg	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	57.5% 51.7mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	22% 132IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Oyster Mushrooms	Recommended Dietary Allowance
Calcium	13.6% 136mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	213% 1.9mg	123% 1.1mg	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	184% 14.7mg	75.4% 6.03mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	119% 2.73mg	22.3% 0.51mg	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	24.6% 172mg	77.8% 544mg	700mg per day for Men 19-50 years
Potassium	55% 1873mg	56% 1905mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	21.4% 11.8μg	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	5.44% 81.6mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	10.2% 378g	11% 405g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Oyster Mushrooms per 1 lb

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

Lets compare vitamin content per 1 pound of Potato Skin vs Oyster Mushrooms:

• 1 pound of Potato Skin has 2.2 times more Vitamin B6 and more Vitamin C than Oyster Mushrooms.
• While 1 lb of Raw Oyster Mushrooms contains 6 times more Vitamin B1, 9.2 times more Vitamin B2, 4.8 times more Vitamin B3, 4.3 times more Vitamin B5, 2.2 times more Vitamin B9 and more Vitamin D than Raw Potato Skin.
• 1 pound of Potato Skin have insufficient amounts of Vitamin B1 and Vitamin D
• 1 pound of Oyster Mushrooms have insufficient amounts of Vitamin C
• Both Raw Potato Skin as well as Raw Oyster Mushrooms have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Potato Skin vs Oyster Mushrooms:

• 1 pound of Potato Skin has 10 times more Calcium, 1.7 times more Copper, 2.4 times more Iron, 1.3 times more Magnesium and 5.3 times more Manganese than Oyster Mushrooms.
• While 1 lb of Raw Oyster Mushrooms contains 3.2 times more Phosphorus, 8.7 times more Selenium and 2.2 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Oyster Mushrooms contain similar levels of Potassium and Water per one pound.
• 1 pound of Potato Skin lack sufficient amounts of Selenium
• 1 pound of Oyster Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Potato Skin has 1.8 times more Energy and 2 times more Carbohydrate than Oyster Mushrooms.
• While 1 lb of Raw Oyster Mushrooms contains 1.3 times more Protein than Raw Potato Skin.
• Both Potato Skin and Oyster Mushrooms offer comparable quantities of Fiber per one pound.
• 1 pound of Oyster Mushrooms provide inadequate amounts of Energy
• Both Raw Potato Skin as well as Raw Oyster Mushrooms provide inadequate amounts of Omega 3 and Omega 6 in one pound.