Comparing Nutrients in 7 ounces Potato Skin VS Dried Shiitake Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Dried Shiitake Mushrooms	11%	3%	86%

Macro Nutrients

	Potato Skin	Dried Shiitake Mushrooms	Recommended Dietary Allowance
Energy	3.97% 115kcal	20.3% 587kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	2.03% 1.96g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	1.6% 0.27g	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	115% 150g	130g per day for Men 19-50 years
Sugars	NA	6.05% 4.4g	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	60% 23g	38g per day for Men 19-50 years
Protein	9.1% 5.1g	34% 19g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Dried 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	49.6% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	194% 2.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	869% 43.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.5% 0.47mg	147% 1.9mg	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	81% 323μg	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	7.7% 6.95mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	51% 306IU	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	Dried Shiitake Mushrooms	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	1139% 10.2mg	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	42.7% 3.4mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	62.4% 262mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	101% 2.33mg	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	83.3% 583mg	700mg per day for Men 19-50 years
Potassium	24% 820mg	89.5% 3044mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	166% 91μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	1.7% 25.8mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	138% 15.2mg	11mg per day for Men 19-50 years
Water	4.47% 165g	0.51% 19g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Potato Skin have 3.3 times more Vitamin C than Dried Shiitake Mushrooms.
• While 7 oz of Dried Shiitake Mushrooms contain 14.3 times more Vitamin B1, 33.4 times more Vitamin B2, 13.6 times more Vitamin B3, 72.5 times more Vitamin B5, 4 times more Vitamin B6, 9.6 times more Vitamin B9 and more Vitamin D than Raw Potato Skin.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1 and Vitamin D
• Both Raw Potato Skin as well as Dried Shiitake Mushrooms have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

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

• 7 ounces of Potato Skin have 2.7 times more Calcium, 1.9 times more Iron and 8.8 times more Water than Dried Shiitake Mushrooms.
• While 7 oz of Dried Shiitake Mushrooms contain 12.2 times more Copper, 5.7 times more Magnesium, 2 times more Manganese, 7.7 times more Phosphorus, 3.7 times more Potassium, 153.7 times more Selenium and 21.9 times more Zinc than Raw Potato Skin.
• 7 ounces of Potato Skin lack sufficient amounts of Selenium
• 7 ounces of Dried Shiitake Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dried Shiitake Mushrooms contain 5.1 times more Energy, 6.1 times more Carbohydrate, 4.6 times more Fiber and 3.7 times more Protein than Raw Potato Skin.
• Both Raw Potato Skin as well as Dried Shiitake Mushrooms provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.