Comparing Nutrients in 7 ounces UV Exposed White Mushroom VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
UV Exposed White Mushroom	43%	11%	46%
Potato Skin	17%	1%	82%

Macro Nutrients

	UV Exposed White Mushroom	Potato Skin	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	1.87% 0.32g	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.98% 6.47g	19% 24.7g	130g per day for Men 19-50 years
Sugars	5.4% 3.93g	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	0.47% 0.34g	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	% 2.94g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	5.22% 2g	13% 4.96g	38g per day for Men 19-50 years
Protein	11% 6.13g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	UV Exposed White Mushroom	Potato Skin	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.4% 0.16mg	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.4% 0.8mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.7% 7.16mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59.5% 2.98mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	36.5% 0.47mg	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	8.43% 33.7μg	8.43% 33.7μg	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	4.63% 4.17mg	25% 22.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	346% 2076IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.13% 0.02mg	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

	UV Exposed White Mushroom	Potato Skin	Recommended Dietary Allowance
Calcium	0.6% 5.95mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	70% 0.63mg	93% 0.84mg	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	12.4% 0.99mg	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	4.06% 0.093mg	52% 1.2mg	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	24.4% 171mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	18.6% 631mg	24% 820mg	3400mg per day for Men 19-50 years
Selenium	33.6% 18.5μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	9.4% 1.03mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	4.96% 183g	4.47% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: UV Exposed White Mushroom VS Potato Skin per 7 oz

Compare the macro and micronutrient content in 7 oz of UV Exposed White Mushroom versus 7 oz of Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of UV Exposed White Mushroom vs Potato Skin:

• 7 ounces of UV Exposed White Mushroom have 3.9 times more Vitamin B1, 10.6 times more Vitamin B2, 3.5 times more Vitamin B3, 5 times more Vitamin B5 and more Vitamin D than Potato Skin.
• While 7 oz of Raw Potato Skin contain 2.3 times more Vitamin B6 and 5.4 times more Vitamin C than Raw White Mushroom Exposed to UV.
• Both UV Exposed White Mushroom and Potato Skin provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1 and Vitamin D
• Both Raw White Mushroom Exposed to UV as well as Raw Potato Skin have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for UV Exposed White Mushroom vs Potato Skin:

• 7 ounces of UV Exposed White Mushroom have 2.3 times more Phosphorus, 31 times more Selenium and 1.5 times more Zinc than Potato Skin.
• While 7 oz of Raw Potato Skin contain 10 times more Calcium, 1.3 times more Copper, 6.5 times more Iron, 2.6 times more Magnesium, 12.8 times more Manganese and 1.3 times more Potassium than Raw White Mushroom Exposed to UV.
• Both UV Exposed White Mushroom and Potato Skin contain similar levels of Water per seven ounces.
• 7 ounces of UV Exposed White Mushroom lack sufficient amounts of Calcium
• 7 ounces of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of UV Exposed White Mushroom have 1.2 times more Protein than Potato Skin.
• While 7 oz of Raw Potato Skin contain 2.6 times more Energy, 3.8 times more Carbohydrate and 2.5 times more Fiber than Raw White Mushroom Exposed to UV.
• 7 ounces of UV Exposed White Mushroom provide inadequate amounts of Energy
• Both Raw White Mushroom Exposed to UV as well as Raw Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.