Comparing Nutrients in 100 grams Dried Shiitake Mushrooms VS Potato Skin

Macros Ratio

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

Macro Nutrients

	Dried Shiitake Mushrooms	Potato Skin	Recommended Dietary Allowance
Energy	10.2% 296kcal	2% 58kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	0.7% 0.23g	0.081% 0.026g	32g per day for Men 19-50 years
Omega 3	0.81% 0.013g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.81% 0.14g	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	58% 75.4g	9.57% 12.4g	130g per day for Men 19-50 years
Sugars	3.05% 2.2g	NA	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	30.3% 11.5g	6.58% 2.5g	38g per day for Men 19-50 years
Protein	17% 9.6g	4.6% 2.57g	56g per day for Men 19-50 years

Vitamins

	Dried Shiitake Mushrooms	Potato Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	1.75% 0.021mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	2.92% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	88% 14mg	6.46% 1.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	438% 22mg	6.04% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74.2% 0.97mg	18.4% 0.24mg	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	40.8% 163μg	4.25% 17μg	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	3.9% 3.5mg	12.7% 11.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	25.7% 154IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Shiitake Mushrooms	Potato Skin	Recommended Dietary Allowance
Calcium	1.1% 11mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	574% 5.17mg	47% 0.42mg	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	21.5% 1.72mg	40.5% 3.24mg	8mg per day for Men 19-50 years
Magnesium	31.4% 132mg	5.48% 23mg	420mg per day for Men 19-50 years
Manganese	51% 1.18mg	26% 0.6mg	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	42% 294mg	5.43% 38mg	700mg per day for Men 19-50 years
Potassium	45% 1534mg	12% 413mg	3400mg per day for Men 19-50 years
Selenium	84% 46μg	0.55% 0.3μg	55μg per day for Men 19-50 years
Sodium	0.87% 13mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	69.6% 7.66mg	3.2% 0.35mg	11mg per day for Men 19-50 years
Water	0.26% 9.5g	2.25% 83.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Dried Shiitake Mushrooms vs Potato Skin:

• Dried Shiitake Mushrooms have 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.
• While Raw Potato Skin contains 3.3 times more Vitamin C than Dried Shiitake Mushrooms.
• Both Dried Shiitake Mushrooms as well as Raw Potato Skin have insufficient amounts of Vitamin A and Vitamin B12 in 100 g.

Comparing minerals per 100 grams for Dried Shiitake Mushrooms vs Potato Skin:

• Dried Shiitake Mushrooms have 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.
• While Raw Potato Skin contains 2.7 times more Calcium, 1.9 times more Iron and 8.8 times more Water than Dried Shiitake Mushrooms.

Comparison of macro-nutrients per 100 grams:

• Dried Shiitake Mushrooms have 5.1 times more Energy, 9.9 times more Fat, 6.1 times more Carbohydrate, 4.6 times more Fiber and 3.7 times more Protein than Raw Potato Skin.
• Both Dried Shiitake Mushrooms as well as Raw Potato Skin have insufficient amounts of Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.