Comparing Nutrients in 300 calories Potato Skin VS UV Exposed Brown Mushrooms, Italian, Or Crimini

Weight per 300 calories

• Potato Skin: 517g
• UV Exposed Brown Mushrooms, Italian, Or Crimini: 1364g

Potato Skin has 2.6 times more energy per 100g than UV Exposed Brown Mushrooms, Italian, Or Crimini. It has low energy density when compared to other foods. Raw Brown Mushrooms, Italian, Or Crimini Exposed to UV having very low energy density.

Discover which food has more nutrients per 300 calories - Potato Skin or UV Exposed Brown Mushrooms, Italian, Or Crimini?

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
UV Exposed Brown Mushrooms, Italian, Or Crimini	36%	3%	61%

Macro Nutrients

	Potato Skin	UV Exposed Brown Mushrooms, Italian, Or Crimini	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.13g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	3.23% 0.052g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.97% 0.17g	3.2% 0.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.5% 64.3g	45% 58.6g	130g per day for Men 19-50 years
Sugars	NA	32.4% 23.5g	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	34% 13g	21.5% 8.2g	38g per day for Men 19-50 years
Protein	23.7% 13.3g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Potato 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	9.05% 0.11mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	514% 6.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.4% 5.34mg	324% 52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.2% 1.56mg	409% 20.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.24mg	115% 1.5mg	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	22% 88μg	95% 382μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	57% 1.36μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	65.5% 59mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	2900% 17400IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.91% 0.14mg	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	UV Exposed Brown Mushrooms, Italian, Or Crimini	Recommended Dietary Allowance
Calcium	15.5% 155mg	24.5% 245mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	758% 6.8mg	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	209% 16.8mg	68% 5.45mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	29.2% 123mg	420mg per day for Men 19-50 years
Manganese	135% 3.1mg	84% 1.94mg	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	28% 197mg	234% 1636mg	700mg per day for Men 19-50 years
Potassium	63% 2136mg	180% 6109mg	3400mg per day for Men 19-50 years
Selenium	2.82% 1.55μg	645% 355μg	55μg per day for Men 19-50 years
Sodium	3.45% 51.7mg	5.45% 82mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	136% 15mg	11mg per day for Men 19-50 years
Water	11.6% 431g	34% 1256g	3700g per day for Men 19-50 years

Potato Skin VS UV Exposed Brown Mushrooms, Italian, Or Crimini Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Potato Skin or UV Exposed Brown Mushrooms, Italian, Or Crimini?

Lets compare vitamin content per 300 calories of Potato Skin vs UV Exposed Brown Mushrooms, Italian, Or Crimini:

• 300 calories of Potato Skin have more Vitamin C than UV Exposed Brown Mushrooms, Italian, Or Crimini.
• While 300 kcal of Raw Brown Mushrooms, Italian, Or Crimini Exposed to UV contain 11.9 times more Vitamin B1, 34 times more Vitamin B2, 9.7 times more Vitamin B3, 13.1 times more Vitamin B5, 4.3 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Raw Potato Skin.
• Both Potato Skin and UV Exposed Brown Mushrooms, Italian, Or Crimini provide similar amounts of Vitamin B6 per 300 calories.
• 300 calories of Potato Skin have insufficient amounts of Vitamin B12 and Vitamin D
• 300 calories of UV Exposed Brown Mushrooms, Italian, Or Crimini have insufficient amounts of Vitamin C
• Both Raw Potato Skin as well as Raw Brown Mushrooms, Italian, Or Crimini Exposed to UV have insufficient amounts of Vitamin A in 300 calories.

Comparing minerals per 300 calories for Potato Skin vs UV Exposed Brown Mushrooms, Italian, Or Crimini:

• 300 calories of Potato Skin have 3.1 times more Iron and 1.6 times more Manganese than UV Exposed Brown Mushrooms, Italian, Or Crimini.
• While 300 kcal of Raw Brown Mushrooms, Italian, Or Crimini Exposed to UV contain 1.6 times more Calcium, 3.1 times more Copper, 8.3 times more Phosphorus, 2.9 times more Potassium, 228.5 times more Selenium, 8.3 times more Zinc and 2.9 times more Water than Raw Potato Skin.
• Both Potato Skin and UV Exposed Brown Mushrooms, Italian, Or Crimini contain similar levels of Magnesium per 300 calories.
• 300 calories of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Potato Skin have 1.6 times more Fiber than UV Exposed Brown Mushrooms, Italian, Or Crimini.
• While 300 kcal of Raw Brown Mushrooms, Italian, Or Crimini Exposed to UV contain 2.6 times more Protein than Raw Potato Skin.
• Both Potato Skin and UV Exposed Brown Mushrooms, Italian, Or Crimini offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Raw Potato Skin as well as Raw Brown Mushrooms, Italian, Or Crimini Exposed to UV provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.