Comparing Nutrients in 5 ounces Potato Skin VS Canned Straw Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Canned Straw Mushrooms	38%	15%	47%

Macro Nutrients

	Potato Skin	Canned Straw Mushrooms	Recommended Dietary Allowance
Energy	2.83% 82.2kcal	1.56% 45.4kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.99% 0.96g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	0.39% 0.13g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	2.16% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.6% 17.6g	5.06% 6.58g	130g per day for Men 19-50 years
Sugars	NA	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	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	9.33% 3.54g	9.33% 3.54g	38g per day for Men 19-50 years
Protein	6.5% 3.64g	9.7% 5.43g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Canned Straw Mushrooms	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	1.54% 0.018mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.14% 0.054mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.15% 1.46mg	2% 0.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.56% 0.43mg	11.7% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	1.53% 0.02mg	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	6.02% 24μg	13.5% 54μg	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	18% 16mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Canned Straw Mushrooms	Recommended Dietary Allowance
Calcium	4.25% 42.5mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	66.6% 0.6mg	21% 0.19mg	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	57.4% 4.6mg	25.3% 2.03mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	6.04% 0.14mg	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	7.7% 54mg	12.4% 86.5mg	700mg per day for Men 19-50 years
Potassium	17.2% 585mg	3.25% 111mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	39% 21.5μg	55μg per day for Men 19-50 years
Sodium	0.94% 14mg	36.3% 544mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	8.63% 0.95mg	11mg per day for Men 19-50 years
Water	3.2% 118g	3.44% 127g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Canned Straw Mushrooms per 5 oz

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

Lets compare vitamin content per 5 ounces of Potato Skin vs Canned Straw Mushrooms:

• 5 ounces of Potato Skin have 4.6 times more Vitamin B3, 17.1 times more Vitamin B6 and more Vitamin C than Canned Straw Mushrooms.
• While 5 oz of Canned Straw Mushrooms, Solids contain 1.8 times more Vitamin B2, 1.4 times more Vitamin B5 and 2.2 times more Vitamin B9 than Raw Potato Skin.
• 5 ounces of Canned Straw Mushrooms have insufficient amounts of Vitamin B3, Vitamin B6 and Vitamin C
• Both Raw Potato Skin as well as Canned Straw Mushrooms, Solids have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Potato Skin vs Canned Straw Mushrooms:

• 5 ounces of Potato Skin have 3 times more Calcium, 3.2 times more Copper, 2.3 times more Iron, 3.3 times more Magnesium, 6.1 times more Manganese and 5.3 times more Potassium than Canned Straw Mushrooms.
• While 5 oz of Canned Straw Mushrooms, Solids contain 1.6 times more Phosphorus, 50.7 times more Selenium, 38.4 times more Sodium and 1.9 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Canned Straw Mushrooms contain similar levels of Water per five ounces.
• 5 ounces of Potato Skin lack sufficient amounts of Selenium
• 5 ounces of Canned Straw Mushrooms lack sufficient amounts of Calcium and Magnesium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Potato Skin have 1.8 times more Energy and 2.7 times more Carbohydrate than Canned Straw Mushrooms.
• While 5 oz of Canned Straw Mushrooms, Solids contain 1.5 times more Protein than Raw Potato Skin.
• Both Potato Skin and Canned Straw Mushrooms offer comparable quantities of Fiber per five ounces.
• 5 ounces of Canned Straw Mushrooms provide inadequate amounts of Energy
• Both Raw Potato Skin as well as Canned Straw Mushrooms, Solids provide inadequate amounts of Omega 3 and Omega 6 in five ounces.