Comparing Nutrients in 7 ounces Boiled White Mushrooms VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Boiled White Mushrooms	25%	12%	63%
Potato Skin	17%	1%	82%

Macro Nutrients

	Boiled White Mushrooms	Potato Skin	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	0.96% 0.93g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	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	8.08% 10.5g	19% 24.7g	130g per day for Men 19-50 years
Sugars	6.4% 4.64g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	11.5% 4.37g	13% 4.96g	38g per day for Men 19-50 years
Protein	7.7% 4.3g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Boiled White Mushrooms	Potato Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.8% 0.6mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.3% 8.85mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	85.7% 4.3mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.5% 0.19mg	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	8.93% 35.7μg	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	8.8% 7.94mg	25% 22.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	2.65% 16IU	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

	Boiled White Mushrooms	Potato Skin	Recommended Dietary Allowance
Calcium	1.2% 12mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	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	43% 3.45mg	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	9.92% 0.23mg	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	24.7% 173mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	20.8% 706mg	24% 820mg	3400mg per day for Men 19-50 years
Selenium	43% 23.6μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	15.7% 1.73mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.47% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled White Mushrooms VS Potato Skin per 7 oz

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

• 7 ounces of Boiled White Mushrooms have 3.5 times more Vitamin B1, 7.9 times more Vitamin B2, 4.3 times more Vitamin B3 and 7.2 times more Vitamin B5 than Potato Skin.
• While 7 oz of Raw Potato Skin contain 2.5 times more Vitamin B6 and 2.9 times more Vitamin C than Boiled and Drained White Mushrooms.
• Both Boiled White Mushrooms and Potato Skin provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1
• Both Boiled and Drained White Mushrooms as well as Raw Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled White Mushrooms vs Potato Skin:

• 7 ounces of Boiled White Mushrooms have 2.3 times more Phosphorus, 39.7 times more Selenium and 2.5 times more Zinc than Potato Skin.
• While 7 oz of Raw Potato Skin contain 5 times more Calcium, 1.9 times more Iron, 1.9 times more Magnesium and 5.2 times more Manganese than Boiled and Drained White Mushrooms.
• Both Boiled White Mushrooms and Potato Skin contain similar levels of Copper, Potassium and Water per seven ounces.
• 7 ounces of Boiled White 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 2.1 times more Energy and 2.4 times more Carbohydrate than Boiled and Drained White Mushrooms.
• Both Boiled White Mushrooms and Potato Skin offer comparable quantities of Fiber and Protein per seven ounces.
• 7 ounces of Boiled White Mushrooms provide inadequate amounts of Energy
• Both Boiled and Drained White Mushrooms as well as Raw Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.