Comparing Nutrients in 100 grams Stir-Fried Shiitake Mushrooms VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried Shiitake Mushrooms	29%	7%	64%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Stir-Fried Shiitake Mushrooms	Baked Potato Skin	Recommended Dietary Allowance
Energy	1.34% 39kcal	6.83% 198kcal	2900kcal per day for Men 19-50 years
Fat	0.36% 0.35g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.032g	0.081% 0.026g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.89% 0.15g	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	5.9% 7.68g	35.4% 46g	130g per day for Men 19-50 years
Sugars	0.41% 0.3g	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	% 0.3g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	9.47% 3.6g	20.8% 7.9g	38g per day for Men 19-50 years
Protein	6.16% 3.45g	7.66% 4.3g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried Shiitake Mushrooms	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.25% 0.099mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	8.15% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.87mg	19% 3.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.2% 1.36mg	17% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	47.2% 0.61mg	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	3.5% 14μg	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	3.5% 21IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	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

	Stir-Fried Shiitake Mushrooms	Baked Potato Skin	Recommended Dietary Allowance
Calcium	0.2% 2mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	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	6.63% 0.53mg	88% 7.04mg	8mg per day for Men 19-50 years
Magnesium	4.52% 19mg	10.2% 43mg	420mg per day for Men 19-50 years
Manganese	9.7% 0.22mg	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	16% 111mg	14.4% 101mg	700mg per day for Men 19-50 years
Potassium	9.6% 326mg	17% 573mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.3μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	1.4% 21mg	1500mg per day for Men 19-50 years
Zinc	8.73% 0.96mg	4.45% 0.49mg	11mg per day for Men 19-50 years
Water	2.37% 87.7g	1.28% 47.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Stir-Fried Shiitake Mushrooms VS Baked Potato Skin per 100 g

Compare the macro and micronutrient content in 100 g of Stir-Fried Shiitake 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 Stir-Fried Shiitake Mushrooms vs Baked Potato Skin:

• 100 grams of Stir-Fried Shiitake Mushrooms have 2.6 times more Vitamin B2, 1.3 times more Vitamin B3, 1.6 times more Vitamin B5 and more Vitamin D than Baked Potato Skin.
• While 100 g of Baked Potato Skin contain 3.5 times more Vitamin B6, 1.6 times more Vitamin B9 and more Vitamin C than Stir-Fried Shiitake Mushrooms.
• Both Stir-Fried Shiitake Mushrooms and Baked Potato Skin provide similar amounts of Vitamin B1 per 100 grams.
• 100 grams of Stir-Fried Shiitake Mushrooms have insufficient amounts of Vitamin C
• 100 grams of Baked Potato Skin have insufficient amounts of Vitamin D
• Both Stir-Fried Shiitake Mushrooms as well as Baked Potato Skin have insufficient amounts of Vitamin A, Vitamin B12, Vitamin E and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Stir-Fried Shiitake Mushrooms vs Baked Potato Skin:

• 100 grams of Stir-Fried Shiitake Mushrooms have 9 times more Selenium, 2 times more Zinc and 1.9 times more Water than Baked Potato Skin.
• While 100 g of Baked Potato Skin contain 17 times more Calcium, 5 times more Copper, 13.3 times more Iron, 2.3 times more Magnesium, 2.8 times more Manganese and 1.8 times more Potassium than Stir-Fried Shiitake Mushrooms.
• Both Stir-Fried Shiitake Mushrooms and Baked Potato Skin contain similar levels of Phosphorus per 100 grams.
• 100 grams of Stir-Fried Shiitake 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 g of Baked Potato Skin contain 5.1 times more Energy, 6 times more Carbohydrate and 2.2 times more Fiber than Stir-Fried Shiitake Mushrooms.
• Both Stir-Fried Shiitake Mushrooms and Baked Potato Skin offer comparable quantities of Protein per 100 grams.
• 100 grams of Stir-Fried Shiitake Mushrooms provide inadequate amounts of Energy
• Both Stir-Fried Shiitake Mushrooms as well as Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.