Comparing Nutrients in 300 calories Potato Skin VS Stir-Fried White Mushrooms

Weight per 300 calories

• Potato Skin: 517g
• Stir-Fried White Mushrooms: 1154g

Potato Skin has 2.2 times more energy per 100g than Stir-Fried White Mushrooms. It has low energy density when compared to other foods. Stir-Fried White Mushrooms having very low energy density.

Discover which food has more nutrients per 300 calories - Potato Skin or Stir-Fried White Mushrooms?

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Stir-Fried White Mushrooms	43%	9%	48%

Macro Nutrients

	Potato Skin	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	3.93% 3.8g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.13g	1.44% 0.46g	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	11% 1.85g	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	36% 46.6g	130g per day for Men 19-50 years
Sugars	NA	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	34% 13g	54.7% 20.8g	38g per day for Men 19-50 years
Protein	23.7% 13.3g	73.8% 41.3g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Stir-Fried White Mushrooms	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	92% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	411% 5.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.4% 5.34mg	288% 46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.2% 1.56mg	335% 16.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.24mg	37.3% 0.48mg	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	57.7% 231μg	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	65.5% 59mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	15.4% 92IU	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	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Calcium	15.5% 155mg	4.6% 46mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	373% 3.36mg	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	36% 2.9mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	135% 3.1mg	23.6% 0.54mg	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	173% 1212mg	700mg per day for Men 19-50 years
Potassium	63% 2136mg	134% 4569mg	3400mg per day for Men 19-50 years
Selenium	2.82% 1.55μg	292% 160μg	55μg per day for Men 19-50 years
Sodium	3.45% 51.7mg	9.23% 138mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	59.8% 6.58mg	11mg per day for Men 19-50 years
Water	11.6% 431g	28.4% 1051g	3700g per day for Men 19-50 years

Potato Skin VS Stir-Fried White Mushrooms Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Potato Skin or Stir-Fried White Mushrooms?

Lets compare vitamin content per 300 calories of Potato Skin vs Stir-Fried White Mushrooms:

• 300 calories of Potato Skin have 2.6 times more Vitamin B6 and more Vitamin C than Stir-Fried White Mushrooms.
• While 300 kcal of Stir-Fried White Mushrooms contain 10.2 times more Vitamin B1, 27.2 times more Vitamin B2, 8.6 times more Vitamin B3, 10.7 times more Vitamin B5, 2.6 times more Vitamin B9 and more Vitamin D than Raw Potato Skin.
• 300 calories of Potato Skin have insufficient amounts of Vitamin D
• 300 calories of Stir-Fried White Mushrooms have insufficient amounts of Vitamin C
• Both Raw Potato Skin as well as Stir-Fried White Mushrooms have insufficient amounts of Vitamin A and Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Potato Skin vs Stir-Fried White Mushrooms:

• 300 calories of Potato Skin have 3.4 times more Calcium, 5.8 times more Iron and 5.7 times more Manganese than Stir-Fried White Mushrooms.
• While 300 kcal of Stir-Fried White Mushrooms contain 1.5 times more Copper, 6.2 times more Phosphorus, 2.1 times more Potassium, 103.4 times more Selenium, 2.7 times more Sodium, 3.6 times more Zinc and 2.4 times more Water than Raw Potato Skin.
• Both Potato Skin and Stir-Fried White Mushrooms contain similar levels of Magnesium per 300 calories.
• 300 calories of Potato Skin lack sufficient amounts of Selenium
• 300 calories of Stir-Fried White Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Potato Skin have 1.4 times more Carbohydrate than Stir-Fried White Mushrooms.
• While 300 kcal of Stir-Fried White Mushrooms contain 11.2 times more Omega 6, 1.6 times more Fiber and 3.1 times more Protein than Raw Potato Skin.
• Both Potato Skin and Stir-Fried White Mushrooms offer comparable quantities of Energy per 300 calories.
• 300 calories of Potato Skin provide inadequate amounts of Omega 6
• Both Raw Potato Skin as well as Stir-Fried White Mushrooms provide inadequate amounts of Omega 3 in 300 calories.