Comparing Nutrients in 7 ounces Potato Skin VS Enoki Mushrooms

Macros Ratio

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

Macro Nutrients

	Potato Skin	Enoki Mushrooms	Recommended Dietary Allowance
Energy	3.97% 115kcal	2.53% 73.4kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.17% 0.054g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	5.1% 0.081g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	0.96% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 24.7g	12% 15.5g	130g per day for Men 19-50 years
Sugars	NA	0.6% 0.44g	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	0% 0g	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	% 0.44g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	13% 4.96g	14% 5.36g	38g per day for Men 19-50 years
Protein	9.1% 5.1g	9.43% 5.28g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Enoki Mushrooms	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.47% 0.042mg	37.2% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	87.2% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	53.6% 2.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.5% 0.47mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	82.7% 25μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.43% 33.7μg	24% 95μg	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	25% 22.6mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	1.65% 9.92IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Enoki Mushrooms	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	23.6% 0.21mg	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	80.4% 6.43mg	28.5% 2.3mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	6.47% 0.15mg	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	10.8% 75.4mg	29.8% 208mg	700mg per day for Men 19-50 years
Potassium	24% 820mg	21% 712mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	11.7% 1.3mg	11mg per day for Men 19-50 years
Water	4.47% 165g	4.74% 175g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Enoki Mushrooms per 7 oz

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

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

• 7 ounces of Potato Skin have 2.4 times more Vitamin B6 and more Vitamin C than Enoki Mushrooms.
• While 7 oz of Raw Enoki Mushrooms contain 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 Raw Potato Skin.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1
• 7 ounces of Enoki Mushrooms have insufficient amounts of Vitamin C
• Both Raw Potato Skin as well as Raw Enoki Mushrooms have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Potato Skin have more Calcium, 4 times more Copper, 2.8 times more Iron, 1.4 times more Magnesium and 8 times more Manganese than Enoki Mushrooms.
• While 7 oz of Raw Enoki Mushrooms contain 2.8 times more Phosphorus, 7.3 times more Selenium and 1.9 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Enoki Mushrooms contain similar levels of Potassium and Water per seven ounces.
• 7 ounces of Potato Skin lack sufficient amounts of Selenium
• 7 ounces of Enoki Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Potato Skin have 1.6 times more Energy and 1.6 times more Carbohydrate than Enoki Mushrooms.
• While 7 oz of Raw Enoki Mushrooms contain 4.1 times more Omega 3 than Raw Potato Skin.
• Both Potato Skin and Enoki Mushrooms offer comparable quantities of Fiber and Protein per seven ounces.
• 7 ounces of Potato Skin provide inadequate amounts of Omega 3
• 7 ounces of Enoki Mushrooms provide inadequate amounts of Energy
• Both Raw Potato Skin as well as Raw Enoki Mushrooms provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Potato Skin VS Enoki Mushrooms

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

Potato skins are a good source of fiber, potassium, and antioxidants, while Enoki mushrooms are low in calories and contain some B vitamins and minerals. Both can be part of a healthy diet, but potato skins offer more fiber and antioxidants, which can help with digestion and overall health.

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

Both potato skins and enoki mushrooms can be part of a healthy weight loss diet due to their low calorie and high fiber content. However, enoki mushrooms are lower in calories and carbohydrates compared to potato skins, making them a more weight-loss-friendly option. Including a variety of vegetables in your diet, including enoki mushrooms, can help you feel full and satisfied while supporting your weight loss goals.

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

To gain more muscles while training consistently, it is important to focus on consuming a variety of protein-rich foods. Both potato skin and enoki mushrooms are nutritious options, but enoki mushrooms are a better choice for muscle building as they are higher in protein content compared to potato skin. Additionally, enoki mushrooms are low in calories and fat, making them a great addition to a muscle-building diet.

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

Potato skins have a higher environmental impact compared to Enoki mushrooms due to factors such as water usage, land usage, and greenhouse gas emissions associated with potato farming. Enoki mushrooms require less water, land, and resources to grow, making them a more sustainable option.