Comparing Nutrients in 5 ounces Potato Skin VS 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	2.83% 82.2kcal	1.27% 37kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.48% 0.47g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	0.18% 0.057g	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	1.33% 0.23g	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	4.4% 5.73g	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	9.33% 3.54g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	6.5% 3.64g	9.06% 5.07g	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	2.5% 0.03mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.14% 0.054mg	50.5% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.15% 1.46mg	35.3% 5.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.56% 0.43mg	41% 2.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	4.58% 0.06mg	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	6.02% 24μg	7.1% 28.3μg	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	1.9% 11.3IU	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	4.25% 42.5mg	0.57% 5.67mg	1000mg per day for Men 19-50 years
Copper	66.6% 0.6mg	46% 0.41mg	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	4.43% 0.35mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	2.9% 0.067mg	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	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	17.2% 585mg	16.5% 561mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	36% 19.7μg	55μg per day for Men 19-50 years
Sodium	0.94% 14mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	7.35% 0.81mg	11mg per day for Men 19-50 years
Water	3.2% 118g	3.5% 129g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Stir-Fried White Mushrooms per 5 oz

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

Lets compare vitamin content per 5 ounces of Potato Skin vs Stir-Fried White Mushrooms:

• 5 ounces of Potato Skin have 5.7 times more Vitamin B6 and more Vitamin C than Stir-Fried White Mushrooms.
• While 5 oz of Stir-Fried White Mushrooms contain 4.6 times more Vitamin B1, 12.2 times more Vitamin B2, 3.9 times more Vitamin B3 and 4.8 times more Vitamin B5 than Raw Potato Skin.
• Both Potato Skin and Stir-Fried White Mushrooms provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Potato Skin have insufficient amounts of Vitamin B1
• 5 ounces 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, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Potato Skin vs Stir-Fried White Mushrooms:

• 5 ounces of Potato Skin have 7.5 times more Calcium, 1.5 times more Copper, 13 times more Iron, 2.1 times more Magnesium and 12.8 times more Manganese than Stir-Fried White Mushrooms.
• While 5 oz of Stir-Fried White Mushrooms contain 2.8 times more Phosphorus, 46.3 times more Selenium and 1.6 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Stir-Fried White Mushrooms contain similar levels of Potassium and Water per five ounces.
• 5 ounces of Potato Skin lack sufficient amounts of Selenium
• 5 ounces of Stir-Fried White Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Potato Skin have 2.2 times more Energy, 3.1 times more Carbohydrate and 1.4 times more Fiber than Stir-Fried White Mushrooms.
• While 5 oz of Stir-Fried White Mushrooms contain 1.4 times more Protein than Raw Potato Skin.
• 5 ounces of Stir-Fried White Mushrooms provide inadequate amounts of Energy
• Both Raw Potato Skin as well as Stir-Fried White Mushrooms provide inadequate amounts of Omega 3 and Omega 6 in five ounces.