Comparing Nutrients in 7 ounces Enoki Mushrooms VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Enoki Mushrooms	24%	6%	70%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Enoki Mushrooms	Baked Potato Skin	Recommended Dietary Allowance
Energy	2.53% 73.4kcal	13.5% 393kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.054g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	5.1% 0.081g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	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	12% 15.5g	70.3% 91g	130g per day for Men 19-50 years
Sugars	0.6% 0.44g	3.83% 2.78g	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% 0g	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	% 0.44g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	14% 5.36g	41.3% 15.7g	38g per day for Men 19-50 years
Protein	9.43% 5.28g	15.2% 8.5g	56g per day for Men 19-50 years

Vitamins

	Enoki Mushrooms	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	NA	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.2% 0.45mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.2% 14mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.6% 2.68mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	94% 1.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	82.7% 25μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	24% 95μg	11% 43.7μg	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	0% 0mg	29.8% 26.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	1.65% 9.92IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.13% 0.02mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.8% 3.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enoki Mushrooms	Baked Potato Skin	Recommended Dietary Allowance
Calcium	0% 0mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	23.6% 0.21mg	180% 1.62mg	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	28.5% 2.3mg	175% 14mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	20.3% 85.3mg	420mg per day for Men 19-50 years
Manganese	6.47% 0.15mg	53% 1.22mg	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	29.8% 208mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	21% 712mg	33.4% 1137mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	2.78% 41.7mg	1500mg per day for Men 19-50 years
Zinc	11.7% 1.3mg	8.84% 0.97mg	11mg per day for Men 19-50 years
Water	4.74% 175g	2.54% 94g	3700g per day for Men 19-50 years

Nutrient Comparison: Enoki Mushrooms VS Baked Potato Skin per 7 oz

Compare the macro and micronutrient content in 7 oz of Enoki Mushrooms versus 7 oz of Baked Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Enoki Mushrooms vs Baked Potato Skin:

• 7 ounces of Enoki Mushrooms have 1.8 times more Vitamin B1, 1.9 times more Vitamin B2, 2.3 times more Vitamin B3, 1.6 times more Vitamin B5 and 2.2 times more Vitamin B9 than Baked Potato Skin.
• While 7 oz of Baked Potato Skin contain 6.1 times more Vitamin B6 and more Vitamin C than Raw Enoki Mushrooms.
• 7 ounces of Enoki Mushrooms have insufficient amounts of Vitamin C
• Both Raw Enoki Mushrooms as well as Baked Potato Skin have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Enoki Mushrooms vs Baked Potato Skin:

• 7 ounces of Enoki Mushrooms have 3.1 times more Selenium, 1.3 times more Zinc and 1.9 times more Water than Baked Potato Skin.
• While 7 oz of Baked Potato Skin contain more Calcium, 7.6 times more Copper, 6.1 times more Iron, 2.7 times more Magnesium, 8.2 times more Manganese and 1.6 times more Potassium than Raw Enoki Mushrooms.
• Both Enoki Mushrooms and Baked Potato Skin contain similar levels of Phosphorus per seven ounces.
• 7 ounces of Enoki Mushrooms lack sufficient amounts of Calcium
• 7 ounces of Baked Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Enoki Mushrooms have 4.1 times more Omega 3 than Baked Potato Skin.
• While 7 oz of Baked Potato Skin contain 5.4 times more Energy, 5.9 times more Carbohydrate, 2.9 times more Fiber and 1.6 times more Protein than Raw Enoki Mushrooms.
• 7 ounces of Enoki Mushrooms provide inadequate amounts of Energy
• 7 ounces of Baked Potato Skin provide inadequate amounts of Omega 3
• Both Raw Enoki Mushrooms as well as Baked Potato Skin provide inadequate amounts of Omega 6 in seven ounces.