Comparing Nutrients in 500 calories Stir-Fried Shiitake Mushrooms VS Potato Skin

Weight per 500 calories

• Stir-Fried Shiitake Mushrooms: 1282g
• Potato Skin: 862g

Raw Potato Skin has 1.5 times more energy per unit of mass than Stir-Fried Shiitake Mushrooms, which is low in comparison to other foods. Stir-Fried Shiitake Mushrooms having low energy density.

Discover which food has more nutrients per 500 calories - Stir-Fried Shiitake Mushrooms or Potato Skin?

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried Shiitake Mushrooms	29%	7%	64%
Potato Skin	17%	1%	82%

Macro Nutrients

	Stir-Fried Shiitake Mushrooms	Potato Skin	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.63% 4.5g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	0.7% 0.22g	32g per day for Men 19-50 years
Omega 3	0% 0g	5.4% 0.086g	1.6g per day for Men 19-50 years
Omega 6	11.5% 1.95g	1.62% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75.7% 98g	82.5% 107g	130g per day for Men 19-50 years
Sugars	5.3% 3.85g	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	0% 0g	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	% 3.85g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	121% 46g	56.7% 21.6g	38g per day for Men 19-50 years
Protein	79% 44.2g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried Shiitake 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	106% 1.27mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	270% 3.5mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	310% 49.6mg	55.7% 8.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	349% 17.4mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	172% 2.23mg	158% 2.06mg	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	45% 179μg	36.6% 147μg	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	0% 0mg	109% 98mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	45% 269IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	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

	Stir-Fried Shiitake Mushrooms	Potato Skin	Recommended Dietary Allowance
Calcium	2.56% 25.6mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	232% 2.1mg	405% 3.65mg	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	85% 6.8mg	349% 28mg	8mg per day for Men 19-50 years
Magnesium	58% 244mg	47.2% 198mg	420mg per day for Men 19-50 years
Manganese	124% 2.86mg	226% 5.2mg	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	203% 1423mg	46.8% 328mg	700mg per day for Men 19-50 years
Potassium	123% 4179mg	105% 3560mg	3400mg per day for Men 19-50 years
Selenium	147% 80.8μg	4.7% 2.6μg	55μg per day for Men 19-50 years
Sodium	4.27% 64mg	5.75% 86.2mg	1500mg per day for Men 19-50 years
Zinc	112% 12.3mg	27.4% 3mg	11mg per day for Men 19-50 years
Water	30.4% 1125g	19.4% 718g	3700g per day for Men 19-50 years

Stir-Fried Shiitake Mushrooms VS Potato Skin Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Stir-Fried Shiitake Mushrooms or Potato Skin?

Lets compare vitamin content per 500 calories of Stir-Fried Shiitake Mushrooms vs Potato Skin:

• 500 calories of Stir-Fried Shiitake Mushrooms have 7 times more Vitamin B1, 10.7 times more Vitamin B2, 5.6 times more Vitamin B3, 6.7 times more Vitamin B5, 1.2 times more Vitamin B9 and more Vitamin D than Potato Skin.
• While 500 kcal of Raw Potato Skin contain more Vitamin C than Stir-Fried Shiitake Mushrooms.
• Both Stir-Fried Shiitake Mushrooms and Potato Skin provide similar amounts of Vitamin B6 per 500 calories.
• 500 calories of Stir-Fried Shiitake Mushrooms have insufficient amounts of Vitamin C
• 500 calories of Potato Skin have insufficient amounts of Vitamin D
• Both Stir-Fried Shiitake Mushrooms as well as Raw Potato Skin have insufficient amounts of Vitamin A and Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Stir-Fried Shiitake Mushrooms vs Potato Skin:

• 500 calories of Stir-Fried Shiitake Mushrooms have 1.2 times more Magnesium, 4.3 times more Phosphorus, 31.2 times more Selenium, 4.1 times more Zinc and 1.6 times more Water than Potato Skin.
• While 500 kcal of Raw Potato Skin contain 10.1 times more Calcium, 1.7 times more Copper, 4.1 times more Iron and 1.8 times more Manganese than Stir-Fried Shiitake Mushrooms.
• Both Stir-Fried Shiitake Mushrooms and Potato Skin contain similar levels of Potassium per 500 calories.
• 500 calories of Stir-Fried Shiitake Mushrooms lack sufficient amounts of Calcium
• 500 calories of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Stir-Fried Shiitake Mushrooms have 7.1 times more Omega 6, 2.1 times more Fiber and 2 times more Protein than Potato Skin.
• Both Stir-Fried Shiitake Mushrooms and Potato Skin offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Potato Skin provide inadequate amounts of Omega 6
• Both Stir-Fried Shiitake Mushrooms as well as Raw Potato Skin provide inadequate amounts of Omega 3 in 500 calories.