Comparing Nutrients in 5 ounces Baked Potato Skin VS UV Exposed Brown Mushrooms, Italian, Or Crimini

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
UV Exposed Brown Mushrooms, Italian, Or Crimini	36%	3%	61%

Macro Nutrients

	Baked Potato Skin	UV Exposed Brown Mushrooms, Italian, Or Crimini	Recommended Dietary Allowance
Energy	9.68% 281kcal	1.08% 31kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	0.33% 0.057g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.2% 65.3g	4.7% 6.1g	130g per day for Men 19-50 years
Sugars	2.74% 2g	3.36% 2.44g	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	29.5% 11g	2.24% 0.85g	38g per day for Men 19-50 years
Protein	11% 6.1g	6.33% 3.54g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	UV Exposed Brown Mushrooms, Italian, Or Crimini	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	53.4% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.34mg	33.7% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.3% 1.2mg	42.5% 2.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67% 0.87mg	12% 0.16mg	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	7.8% 31μg	9.92% 39.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	5.9% 0.14μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	21.3% 19mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	301% 1809IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.38% 0.057mg	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	UV Exposed Brown Mushrooms, Italian, Or Crimini	Recommended Dietary Allowance
Calcium	4.8% 48mg	2.55% 25.5mg	1000mg per day for Men 19-50 years
Copper	129% 1.16mg	78.7% 0.71mg	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	125% 9.98mg	7.1% 0.57mg	8mg per day for Men 19-50 years
Magnesium	14.5% 61mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	38% 0.87mg	8.75% 0.2mg	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	20.5% 143mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	18.7% 635mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	67% 37μg	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	14% 1.56mg	11mg per day for Men 19-50 years
Water	1.8% 67g	3.53% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Skin VS UV Exposed Brown Mushrooms, Italian, Or Crimini per 5 oz

Compare the macro and micronutrient content in 5 oz of Baked Potato Skin versus 5 oz of UV Exposed Brown Mushrooms, Italian, Or Crimini to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Baked Potato Skin vs UV Exposed Brown Mushrooms, Italian, Or Crimini:

• 5 ounces of Baked Potato Skin have 1.3 times more Vitamin B1, 5.6 times more Vitamin B6 and more Vitamin C than UV Exposed Brown Mushrooms, Italian, Or Crimini.
• While 5 oz of Raw Brown Mushrooms, Italian, Or Crimini Exposed to UV contain 4.6 times more Vitamin B2, 1.8 times more Vitamin B5, 1.3 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Baked Potato Skin.
• Both Baked Potato Skin and UV Exposed Brown Mushrooms, Italian, Or Crimini provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Baked Potato Skin have insufficient amounts of Vitamin B12 and Vitamin D
• 5 ounces of UV Exposed Brown Mushrooms, Italian, Or Crimini have insufficient amounts of Vitamin C
• Both Baked Potato Skin as well as Raw Brown Mushrooms, Italian, Or Crimini Exposed to UV have insufficient amounts of Vitamin A, Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Baked Potato Skin vs UV Exposed Brown Mushrooms, Italian, Or Crimini:

• 5 ounces of Baked Potato Skin have 1.9 times more Calcium, 1.6 times more Copper, 17.6 times more Iron, 4.8 times more Magnesium, 4.3 times more Manganese and 1.3 times more Potassium than UV Exposed Brown Mushrooms, Italian, Or Crimini.
• While 5 oz of Raw Brown Mushrooms, Italian, Or Crimini Exposed to UV contain 37.1 times more Selenium, 2.2 times more Zinc and 1.9 times more Water than Baked Potato Skin.
• Both Baked Potato Skin and UV Exposed Brown Mushrooms, Italian, Or Crimini contain similar levels of Phosphorus per five ounces.
• 5 ounces of Baked Potato Skin lack sufficient amounts of Selenium
• 5 ounces of UV Exposed Brown Mushrooms, Italian, Or Crimini lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Baked Potato Skin have 9 times more Energy, 10.7 times more Carbohydrate, 13.2 times more Fiber and 1.7 times more Protein than UV Exposed Brown Mushrooms, Italian, Or Crimini.
• 5 ounces of UV Exposed Brown Mushrooms, Italian, Or Crimini provide inadequate amounts of Energy and Fiber
• Both Baked Potato Skin as well as Raw Brown Mushrooms, Italian, Or Crimini Exposed to UV provide inadequate amounts of Omega 3 and Omega 6 in five ounces.