Comparing Nutrients in 5 ounces Dried Shiitake Mushrooms VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Dried Shiitake Mushrooms	11%	3%	86%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Dried Shiitake Mushrooms	Baked Potato Skin	Recommended Dietary Allowance
Energy	14.5% 420kcal	9.68% 281kcal	2900kcal per day for Men 19-50 years
Fat	1.45% 1.4g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	1.15% 0.018g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	1.15% 0.2g	0.27% 0.045g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82% 107g	50.2% 65.3g	130g per day for Men 19-50 years
Sugars	4.32% 3.13g	2.74% 2g	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	43% 16.3g	29.5% 11g	38g per day for Men 19-50 years
Protein	24.2% 13.6g	11% 6.1g	56g per day for Men 19-50 years

Vitamins

	Dried Shiitake Mushrooms	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.4% 0.43mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	138% 1.8mg	11.6% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	125% 20mg	27% 4.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	621% 31mg	24.3% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	67% 0.87mg	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	57.8% 231μg	7.8% 31μg	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	5.5% 4.96mg	21.3% 19mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	36.4% 218IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Shiitake Mushrooms	Baked Potato Skin	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	813% 7.32mg	129% 1.16mg	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	30.5% 2.44mg	125% 9.98mg	8mg per day for Men 19-50 years
Magnesium	44.5% 187mg	14.5% 61mg	420mg per day for Men 19-50 years
Manganese	72.5% 1.67mg	38% 0.87mg	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	59.5% 417mg	20.5% 143mg	700mg per day for Men 19-50 years
Potassium	64% 2174mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	119% 65.3μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	1.23% 18.4mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	99% 11mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	0.36% 13.5g	1.8% 67g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Shiitake Mushrooms VS Baked Potato Skin per 5 oz

Compare the macro and micronutrient content in 5 oz of Dried Shiitake Mushrooms versus 5 oz of Baked Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Dried Shiitake Mushrooms vs Baked Potato Skin:

• 5 ounces of Dried Shiitake Mushrooms have 2.5 times more Vitamin B1, 12 times more Vitamin B2, 4.6 times more Vitamin B3, 25.6 times more Vitamin B5, 1.6 times more Vitamin B6, 7.4 times more Vitamin B9 and more Vitamin D than Baked Potato Skin.
• While 5 oz of Baked Potato Skin contain 3.9 times more Vitamin C than Dried Shiitake Mushrooms.
• 5 ounces of Baked Potato Skin have insufficient amounts of Vitamin D
• Both Dried Shiitake Mushrooms as well as Baked Potato Skin have insufficient amounts of Vitamin A, Vitamin B12, Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Dried Shiitake Mushrooms vs Baked Potato Skin:

• 5 ounces of Dried Shiitake Mushrooms have 6.3 times more Copper, 3.1 times more Magnesium, 1.9 times more Manganese, 2.9 times more Phosphorus, 2.7 times more Potassium, 65.9 times more Selenium and 15.6 times more Zinc than Baked Potato Skin.
• While 5 oz of Baked Potato Skin contain 3.1 times more Calcium and 4.1 times more Iron than Dried Shiitake Mushrooms.
• 5 ounces of Dried Shiitake Mushrooms lack sufficient amounts of Calcium
• 5 ounces of Baked Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dried Shiitake Mushrooms have 1.5 times more Energy, 1.6 times more Carbohydrate, 1.6 times more Sugars, 1.5 times more Fiber and 2.2 times more Protein than Baked Potato Skin.
• Both Dried Shiitake Mushrooms as well as Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in five ounces.