Comparing Nutrients in 7 ounces Potato Skin VS Maitake Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Maitake Mushrooms	21%	5%	74%

Macro Nutrients

	Potato Skin	Maitake Mushrooms	Recommended Dietary Allowance
Energy	3.97% 115kcal	2.12% 61.5kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	1.05% 0.18g	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	10.6% 14g	130g per day for Men 19-50 years
Sugars	NA	5.67% 4.1g	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	% 3.45g	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	6.87% 3.85g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Maitake Mushrooms	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.47% 0.042mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	81.7% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	10.7% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.5% 0.47mg	8.55% 0.11mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	216% 64.7μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.43% 33.7μg	10.4% 41.7μg	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	25% 22.6mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	371% 2229IU	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	Maitake Mushrooms	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	55.6% 0.5mg	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	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	5.1% 0.12mg	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	21% 147mg	700mg per day for Men 19-50 years
Potassium	24% 820mg	12% 405mg	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	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	13.5% 1.5mg	11mg per day for Men 19-50 years
Water	4.47% 165g	4.85% 179g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Maitake Mushrooms per 7 oz

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

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

• 7 ounces of Potato Skin have 4.3 times more Vitamin B6 and more Vitamin C than Maitake Mushrooms.
• While 7 oz of Raw Maitake Mushrooms contain 7 times more Vitamin B1, 6.4 times more Vitamin B2, 6.4 times more Vitamin B3 and more Vitamin D than Raw Potato Skin.
• Both Potato Skin and Maitake Mushrooms provide similar amounts of Vitamin B5 and Vitamin B9 per seven ounces.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1 and Vitamin D
• 7 ounces of Maitake Mushrooms have insufficient amounts of Vitamin C
• Both Raw Potato Skin as well as Raw Maitake Mushrooms have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

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

• 7 ounces of Potato Skin have 30 times more Calcium, 1.7 times more Copper, 10.8 times more Iron, 2.3 times more Magnesium, 10.2 times more Manganese and 2 times more Potassium than Maitake Mushrooms.
• While 7 oz of Raw Maitake Mushrooms contain 1.9 times more Phosphorus, 7.3 times more Selenium and 2.1 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Maitake Mushrooms contain similar levels of Water per seven ounces.
• 7 ounces of Potato Skin lack sufficient amounts of Selenium
• 7 ounces of Maitake Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Potato Skin have 1.9 times more Energy, 1.8 times more Carbohydrate and 1.3 times more Protein than Maitake Mushrooms.
• Both Potato Skin and Maitake Mushrooms offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Maitake Mushrooms provide inadequate amounts of Energy
• Both Raw Potato Skin as well as Raw Maitake Mushrooms provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Potato Skin VS Maitake Mushrooms

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

Potato skins are a good source of fiber, potassium, and vitamin C, while maitake mushrooms are rich in antioxidants, vitamins, and minerals. Both can contribute to a healthy diet, but maitake mushrooms have unique immune-boosting properties due to their beta-glucans content. Incorporating both into your meals can provide a variety of nutrients and health benefits.

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

Both potato skins and maitake mushrooms can be part of a healthy weight loss diet due to their low calorie and high fiber content. However, maitake mushrooms are lower in calories and carbohydrates compared to potato skins, making them a better choice for weight loss. Additionally, maitake mushrooms are a good source of vitamins and minerals, while potato skins may be higher in certain nutrients like potassium and vitamin C. Incorporating a variety of nutrient-dense foods like maitake mushrooms into your diet can support weight loss and overall health.

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

To gain more muscles while training consistently, it is important to consume a variety of protein-rich foods. Both potato skins and maitake mushrooms are nutritious options, but maitake mushrooms are higher in protein and contain all essential amino acids, making them a better choice for muscle growth. Incorporating a variety of plant-based protein sources such as legumes, tofu, tempeh, and quinoa can also help support muscle development.

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

Potato skins have a lower environmental impact compared to Maitake mushrooms. Potatoes require less water, land, and energy to grow compared to mushrooms. Additionally, potatoes have a lower carbon footprint and produce fewer greenhouse gas emissions during production. Incorporating more potato skins into your diet can be a more sustainable choice for the environment.