Comparing Nutrients in 7 ounces Potato Skin VS Stir-Fried White Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Stir-Fried White Mushrooms	43%	9%	48%

Macro Nutrients

	Potato Skin	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Energy	3.97% 115kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.68% 0.65g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.25% 0.079g	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	1.87% 0.32g	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	6.17% 8g	130g per day for Men 19-50 years
Sugars	NA	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	13% 4.96g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	9.1% 5.1g	12.7% 7.1g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Stir-Fried White 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	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	70.7% 0.92mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	49.5% 7.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	57.5% 2.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.5% 0.47mg	6.4% 0.083mg	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	9.92% 39.7μg	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	2.65% 16IU	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	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	0.79% 7.94mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	64% 0.58mg	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	6.2% 0.5mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	4.06% 0.093mg	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	23% 786mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	50% 27.6μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	10.3% 1.13mg	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 Stir-Fried White Mushrooms per 7 oz

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

Lets compare vitamin content per 7 ounces of Potato Skin vs Stir-Fried White Mushrooms:

• 7 ounces of Potato Skin have 5.7 times more Vitamin B6 and more Vitamin C than Stir-Fried White Mushrooms.
• While 7 oz of Stir-Fried White Mushrooms contain 4.6 times more Vitamin B1, 12.2 times more Vitamin B2, 3.9 times more Vitamin B3 and 4.8 times more Vitamin B5 than Raw Potato Skin.
• Both Potato Skin and Stir-Fried White Mushrooms provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1
• 7 ounces of Stir-Fried White Mushrooms have insufficient amounts of Vitamin C
• Both Raw Potato Skin as well as Stir-Fried White Mushrooms have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Potato Skin vs Stir-Fried White Mushrooms:

• 7 ounces of Potato Skin have 7.5 times more Calcium, 1.5 times more Copper, 13 times more Iron, 2.1 times more Magnesium and 12.8 times more Manganese than Stir-Fried White Mushrooms.
• While 7 oz of Stir-Fried White Mushrooms contain 2.8 times more Phosphorus, 46.3 times more Selenium and 1.6 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Stir-Fried White Mushrooms contain similar levels of Potassium and Water per seven ounces.
• 7 ounces of Potato Skin lack sufficient amounts of Selenium
• 7 ounces of Stir-Fried White Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Potato Skin have 2.2 times more Energy, 3.1 times more Carbohydrate and 1.4 times more Fiber than Stir-Fried White Mushrooms.
• While 7 oz of Stir-Fried White Mushrooms contain 1.4 times more Protein than Raw Potato Skin.
• 7 ounces of Stir-Fried White Mushrooms provide inadequate amounts of Energy
• Both Raw Potato Skin as well as Stir-Fried White Mushrooms provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.