Comparing Nutrients in 7 ounces Potato Skin VS Cooked Shiitake Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Cooked Shiitake Mushrooms	9%	3%	88%

Macro Nutrients

	Potato Skin	Cooked Shiitake Mushrooms	Recommended Dietary Allowance
Energy	3.97% 115kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	0.36% 0.062g	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	22% 28.6g	130g per day for Men 19-50 years
Sugars	NA	10.5% 7.62g	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	13% 4.96g	11% 4.17g	38g per day for Men 19-50 years
Protein	9.1% 5.1g	5.53% 3.1g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Cooked Shiitake 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	6.1% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	18.6% 2.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	142% 7.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.5% 0.47mg	24.3% 0.32mg	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	8.43% 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	0.66% 0.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	9.26% 55.6IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0% 0mg	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	Cooked Shiitake Mushrooms	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	198% 1.78mg	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	11% 0.87mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	17.6% 0.4mg	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	8.22% 57.5mg	700mg per day for Men 19-50 years
Potassium	24% 820mg	6.83% 232mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	89.5% 49.2μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	24% 2.64mg	11mg per day for Men 19-50 years
Water	4.47% 165g	4.48% 166g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Cooked Shiitake Mushrooms per 7 oz

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

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

• 7 ounces of Potato Skin have 1.5 times more Vitamin B6 and 38 times more Vitamin C than Cooked Shiitake Mushrooms.
• While 7 oz of Cooked Shiitake Mushrooms no Salt contain 1.8 times more Vitamin B1, 4.5 times more Vitamin B2, 1.5 times more Vitamin B3, 11.9 times more Vitamin B5 and more Vitamin D than Raw Potato Skin.
• Both Potato Skin and Cooked Shiitake Mushrooms provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1 and Vitamin D
• 7 ounces of Cooked Shiitake Mushrooms have insufficient amounts of Vitamin C
• Both Raw Potato Skin as well as Cooked Shiitake Mushrooms no Salt have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

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

• 7 ounces of Potato Skin have 10 times more Calcium, 7.4 times more Iron, 1.6 times more Magnesium, 3 times more Manganese, 1.3 times more Phosphorus and 3.5 times more Potassium than Cooked Shiitake Mushrooms.
• While 7 oz of Cooked Shiitake Mushrooms no Salt contain 2.1 times more Copper, 82.7 times more Selenium and 3.8 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Cooked Shiitake Mushrooms contain similar levels of Water per seven ounces.
• 7 ounces of Potato Skin lack sufficient amounts of Selenium
• 7 ounces of Cooked Shiitake Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Potato Skin have 1.6 times more Protein than Cooked Shiitake Mushrooms.
• Both Potato Skin and Cooked Shiitake Mushrooms offer comparable quantities of Carbohydrate and Fiber per seven ounces.
• 7 ounces of Cooked Shiitake Mushrooms provide inadequate amounts of Energy
• Both Raw Potato Skin as well as Cooked Shiitake Mushrooms no Salt provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.