Comparing Nutrients in 7 ounces Enoki Mushrooms VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Enoki Mushrooms	24%	6%	70%
Potato Skin	17%	1%	82%

Macro Nutrients

	Enoki Mushrooms	Potato Skin	Recommended Dietary Allowance
Energy	2.53% 73.4kcal	3.97% 115kcal	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	19% 24.7g	130g per day for Men 19-50 years
Sugars	0.6% 0.44g	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% 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	13% 4.96g	38g per day for Men 19-50 years
Protein	9.43% 5.28g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Enoki Mushrooms	Potato Skin	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.2% 0.45mg	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.2% 14mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.6% 2.68mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	36.5% 0.47mg	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	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	0% 0mg	25% 22.6mg	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	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

	Enoki Mushrooms	Potato Skin	Recommended Dietary Allowance
Calcium	0% 0mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	23.6% 0.21mg	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	28.5% 2.3mg	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	6.47% 0.15mg	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	29.8% 208mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	21% 712mg	24% 820mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	11.7% 1.3mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	4.74% 175g	4.47% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Enoki Mushrooms VS Potato Skin per 7 oz

Compare the macro and micronutrient content in 7 oz of Enoki Mushrooms 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 Enoki Mushrooms vs Potato Skin:

• 7 ounces of Enoki Mushrooms have 10.7 times more Vitamin B1, 5.3 times more Vitamin B2, 6.8 times more Vitamin B3, 4.5 times more Vitamin B5 and 2.8 times more Vitamin B9 than Potato Skin.
• While 7 oz of Raw Potato Skin contain 2.4 times more Vitamin B6 and more Vitamin C than Raw Enoki Mushrooms.
• 7 ounces of Enoki Mushrooms have insufficient amounts of Vitamin C
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1
• Both Raw Enoki Mushrooms as well as Raw Potato Skin have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Enoki Mushrooms have 2.8 times more Phosphorus, 7.3 times more Selenium and 1.9 times more Zinc than Potato Skin.
• While 7 oz of Raw Potato Skin contain more Calcium, 4 times more Copper, 2.8 times more Iron, 1.4 times more Magnesium and 8 times more Manganese than Raw Enoki Mushrooms.
• Both Enoki Mushrooms and Potato Skin contain similar levels of Potassium and Water per seven ounces.
• 7 ounces of Enoki Mushrooms 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 Enoki Mushrooms have 4.1 times more Omega 3 than Potato Skin.
• While 7 oz of Raw Potato Skin contain 1.6 times more Energy and 1.6 times more Carbohydrate than Raw Enoki Mushrooms.
• Both Enoki Mushrooms and Potato Skin offer comparable quantities of Fiber and Protein per seven ounces.
• 7 ounces of Enoki Mushrooms provide inadequate amounts of Energy
• 7 ounces of Potato Skin provide inadequate amounts of Omega 3
• Both Raw Enoki Mushrooms as well as Raw Potato Skin provide inadequate amounts of Omega 6 in seven ounces.