Comparing Nutrients in 100 grams Enoki Mushrooms VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Enoki Mushrooms	24%	6%	70%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Enoki Mushrooms	Baked Potato Skin	Recommended Dietary Allowance
Energy	1.28% 37kcal	6.83% 198kcal	2900kcal per day for Men 19-50 years
Fat	0.3% 0.29g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	0.084% 0.027g	0.081% 0.026g	32g per day for Men 19-50 years
Omega 3	2.56% 0.041g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	0.19% 0.032g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6% 7.8g	35.4% 46g	130g per day for Men 19-50 years
Sugars	0.3% 0.22g	1.93% 1.4g	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	0% 0g	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	% 0.22g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	7.1% 2.7g	20.8% 7.9g	38g per day for Men 19-50 years
Protein	4.75% 2.66g	7.66% 4.3g	56g per day for Men 19-50 years

Vitamins

	Enoki Mushrooms	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	NA	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.8% 0.23mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	8.15% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.03mg	19% 3.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	17% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.7% 0.1mg	47.2% 0.61mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	41.7% 12.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	12% 48μg	5.5% 22μg	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	0% 0mg	15% 13.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0.83% 5IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.067% 0.01mg	0.27% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.4% 1.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enoki Mushrooms	Baked Potato Skin	Recommended Dietary Allowance
Calcium	0% 0mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	91% 0.82mg	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	14.4% 1.15mg	88% 7.04mg	8mg per day for Men 19-50 years
Magnesium	3.8% 16mg	10.2% 43mg	420mg per day for Men 19-50 years
Manganese	3.26% 0.075mg	26.8% 0.62mg	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	15% 105mg	14.4% 101mg	700mg per day for Men 19-50 years
Potassium	10.6% 359mg	17% 573mg	3400mg per day for Men 19-50 years
Selenium	4% 2.2μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	1.4% 21mg	1500mg per day for Men 19-50 years
Zinc	5.9% 0.65mg	4.45% 0.49mg	11mg per day for Men 19-50 years
Water	2.4% 88.3g	1.28% 47.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Enoki Mushrooms VS Baked Potato Skin per 100 g

Compare the macro and micronutrient content in 100 g of Enoki Mushrooms versus 100 g of Baked Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Enoki Mushrooms vs Baked Potato Skin:

• 100 grams of Enoki Mushrooms have 1.8 times more Vitamin B1, 1.9 times more Vitamin B2, 2.3 times more Vitamin B3, 1.6 times more Vitamin B5 and 2.2 times more Vitamin B9 than Baked Potato Skin.
• While 100 g of Baked Potato Skin contain 6.1 times more Vitamin B6 and more Vitamin C than Raw Enoki Mushrooms.
• 100 grams of Enoki Mushrooms have insufficient amounts of Vitamin C
• Both Raw Enoki Mushrooms as well as Baked Potato Skin have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Enoki Mushrooms vs Baked Potato Skin:

• 100 grams of Enoki Mushrooms have 3.1 times more Selenium, 1.3 times more Zinc and 1.9 times more Water than Baked Potato Skin.
• While 100 g of Baked Potato Skin contain more Calcium, 7.6 times more Copper, 6.1 times more Iron, 2.7 times more Magnesium, 8.2 times more Manganese and 1.6 times more Potassium than Raw Enoki Mushrooms.
• Both Enoki Mushrooms and Baked Potato Skin contain similar levels of Phosphorus per 100 grams.
• 100 grams of Enoki Mushrooms lack sufficient amounts of Calcium
• 100 grams of Baked Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Enoki Mushrooms have 4.1 times more Omega 3 than Baked Potato Skin.
• While 100 g of Baked Potato Skin contain 5.4 times more Energy, 5.9 times more Carbohydrate, 2.9 times more Fiber and 1.6 times more Protein than Raw Enoki Mushrooms.
• 100 grams of Enoki Mushrooms provide inadequate amounts of Energy
• 100 grams of Baked Potato Skin provide inadequate amounts of Omega 3
• Both Raw Enoki Mushrooms as well as Baked Potato Skin provide inadequate amounts of Omega 6 in 100 grams.