Comparing Nutrients in 7 ounces Potato Skin VS Boiled White Mushrooms with Salt

Macros Ratio

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

Macro Nutrients

	Potato Skin	Boiled White Mushrooms with Salt	Recommended Dietary Allowance
Energy	3.97% 115kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.96% 0.93g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	2.1% 0.36g	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	8.08% 10.5g	130g per day for Men 19-50 years
Sugars	NA	6.4% 4.64g	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	11.5% 4.37g	38g per day for Men 19-50 years
Protein	9.1% 5.1g	7.7% 4.3g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Boiled White Mushrooms with Salt	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	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	45.8% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	55.3% 8.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	85.7% 4.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.5% 0.47mg	14.5% 0.19mg	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	8.93% 35.7μg	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	8.8% 7.94mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	2.65% 16IU	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	Boiled White Mushrooms with Salt	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	111% 1mg	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	43% 3.45mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	9.92% 0.23mg	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	24.7% 173mg	700mg per day for Men 19-50 years
Potassium	24% 820mg	20.8% 706mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	48.3% 26.6μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	31.5% 472mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	15.7% 1.73mg	11mg per day for Men 19-50 years
Water	4.47% 165g	4.9% 181g	3700g per day for Men 19-50 years

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

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

Lets compare vitamin content per 7 ounces of Potato Skin vs Boiled White Mushrooms with Salt:

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

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

• 7 ounces of Potato Skin have 5 times more Calcium, 1.9 times more Iron, 1.9 times more Magnesium and 5.2 times more Manganese than Boiled White Mushrooms with Salt.
• While 7 oz of Boiled and Drained White Mushrooms with Salt contain 2.3 times more Phosphorus, 44.7 times more Selenium, 23.8 times more Sodium and 2.5 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Boiled White Mushrooms with Salt contain similar levels of Copper, Potassium and Water per seven ounces.
• 7 ounces of Potato Skin lack sufficient amounts of Selenium
• 7 ounces of Boiled White Mushrooms with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Potato Skin have 2.1 times more Energy and 2.4 times more Carbohydrate than Boiled White Mushrooms with Salt.
• Both Potato Skin and Boiled White Mushrooms with Salt offer comparable quantities of Fiber and Protein per seven ounces.
• 7 ounces of Boiled White Mushrooms with Salt provide inadequate amounts of Energy
• Both Raw Potato Skin as well as Boiled and Drained White Mushrooms with Salt provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.