Comparing Nutrients in 7 ounces Shiitake Mushrooms VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Shiitake Mushrooms	22%	11%	67%
Potato Skin	17%	1%	82%

Macro Nutrients

	Shiitake Mushrooms	Potato Skin	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	NA	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	NA	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	NA	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.4% 13.5g	19% 24.7g	130g per day for Men 19-50 years
Sugars	6.5% 4.72g	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	% 4.72g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	13% 4.96g	13% 4.96g	38g per day for Men 19-50 years
Protein	7.94% 4.45g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Shiitake 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	2.5% 0.03mg	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48% 7.7mg	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	44.7% 0.58mg	36.5% 0.47mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	40% 12μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.45% 25.8μg	8.43% 33.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	25% 22.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	5.95% 35.7IU	0% 0IU	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

	Shiitake Mushrooms	Potato Skin	Recommended Dietary Allowance
Calcium	0.4% 3.97mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	31.3% 0.28mg	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	10% 0.81mg	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	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	31.8% 222mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	17.7% 603mg	24% 820mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	4.8% 178g	4.47% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Shiitake Mushrooms VS Potato Skin per 7 oz

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

• 7 ounces of Shiitake Mushrooms have 5.7 times more Vitamin B2, 3.8 times more Vitamin B3, 5 times more Vitamin B5, 1.2 times more Vitamin B6 and more Vitamin D than Potato Skin.
• While 7 oz of Raw Potato Skin contain 1.3 times more Vitamin B9 than Raw Shiitake Mushrooms.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin D
• Both Raw Shiitake Mushrooms as well as Raw Potato Skin have insufficient amounts of Vitamin B1 in seven ounces.

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

• 7 ounces of Shiitake Mushrooms have 2.9 times more Phosphorus, 19 times more Selenium and 2.9 times more Zinc than Potato Skin.
• While 7 oz of Raw Potato Skin contain 15 times more Calcium, 3 times more Copper, 7.9 times more Iron, 2.6 times more Manganese and 1.4 times more Potassium than Raw Shiitake Mushrooms.
• Both Shiitake Mushrooms and Potato Skin contain similar levels of Magnesium and Water per seven ounces.
• 7 ounces of Shiitake Mushrooms lack sufficient amounts of Calcium
• 7 ounces of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Potato Skin contain 1.7 times more Energy and 1.8 times more Carbohydrate than Raw Shiitake Mushrooms.
• Both Shiitake Mushrooms and Potato Skin offer comparable quantities of Fiber and Protein per seven ounces.
• 7 ounces of Shiitake Mushrooms provide inadequate amounts of Energy

Frequently Asked Questions about Shiitake Mushrooms VS Potato Skin

What are the health benefits of Shiitake Mushrooms compared to Potato Skin?

Shiitake mushrooms are a good source of protein, fiber, vitamins, and minerals, including B vitamins, copper, and selenium. They also contain compounds that have been shown to support immune function and reduce inflammation. Potato skins, on the other hand, are a good source of fiber, potassium, and vitamin C. While both are nutritious options, shiitake mushrooms may offer more unique health benefits due to their specific nutrient profile and bioactive compounds.

Can I lose weight easier by eating more Shiitake Mushrooms or Potato Skin?

Both shiitake mushrooms and potato skins can be beneficial for weight loss due to their high fiber content and low calorie density. However, shiitake mushrooms are lower in calories and carbohydrates compared to potato skins, making them a slightly better option for weight loss. Incorporating a variety of whole plant foods, including shiitake mushrooms, can help support weight loss efforts when combined with a balanced diet and regular physical activity.

Should I eat more Shiitake Mushrooms or more Potato Skin to gain more muscles while training consistently?

Shiitake mushrooms are a great source of plant-based protein and essential amino acids, which are important for muscle growth and repair. They also contain vitamins and minerals that support overall health. However, potato skins are also a good source of nutrients like potassium, vitamin C, and fiber, which can support muscle function and recovery. To gain more muscles while training consistently, it's important to have a balanced diet that includes a variety of plant-based foods, including both shiitake mushrooms and potato skins.

What is the environmental impact of producing Shiitake Mushrooms compared to Potato Skin?

Shiitake mushrooms have a lower environmental impact compared to potato skin. Mushroom production generally requires less water, land, and energy, making it a more sustainable option. Additionally, mushrooms have a shorter growth cycle and can be grown indoors, reducing the need for transportation and minimizing greenhouse gas emissions.