Comparing Nutrients in 100 grams Baked Potato Skin VS Cooked Shiitake Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Cooked Shiitake Mushrooms	9%	3%	88%

Macro Nutrients

	Baked Potato Skin	Cooked Shiitake Mushrooms	Recommended Dietary Allowance
Energy	6.83% 198kcal	1.93% 56kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	0.23% 0.22g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	0.19% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	0.18% 0.031g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35.4% 46g	11% 14.4g	130g per day for Men 19-50 years
Sugars	1.93% 1.4g	5.3% 3.84g	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	20.8% 7.9g	5.53% 2.1g	38g per day for Men 19-50 years
Protein	7.66% 4.3g	2.8% 1.56g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Cooked Shiitake Mushrooms	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10% 0.12mg	3.1% 0.037mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.15% 0.11mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.07mg	9.38% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.86mg	71.8% 3.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.2% 0.61mg	12.2% 0.16mg	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	5.5% 22μg	5.25% 21μg	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	15% 13.5mg	0.33% 0.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	4.67% 28IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.27% 0.04mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.4% 1.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Cooked Shiitake Mushrooms	Recommended Dietary Allowance
Calcium	3.4% 34mg	0.3% 3mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	100% 0.9mg	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	88% 7.04mg	5.5% 0.44mg	8mg per day for Men 19-50 years
Magnesium	10.2% 43mg	3.33% 14mg	420mg per day for Men 19-50 years
Manganese	26.8% 0.62mg	8.87% 0.2mg	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	14.4% 101mg	4.14% 29mg	700mg per day for Men 19-50 years
Potassium	17% 573mg	3.44% 117mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	45% 25μg	55μg per day for Men 19-50 years
Sodium	1.4% 21mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	4.45% 0.49mg	12% 1.33mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	2.26% 83.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Skin VS Cooked Shiitake Mushrooms per 100 g

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

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

• 100 grams of Baked Potato Skin have 3.3 times more Vitamin B1, 2 times more Vitamin B3, 3.9 times more Vitamin B6 and 45 times more Vitamin C than Cooked Shiitake Mushrooms.
• While 100 g of Cooked Shiitake Mushrooms no Salt contain 1.6 times more Vitamin B2, 4.2 times more Vitamin B5 and more Vitamin D than Baked Potato Skin.
• Both Baked Potato Skin and Cooked Shiitake Mushrooms provide similar amounts of Vitamin B9 per 100 grams.
• 100 grams of Baked Potato Skin have insufficient amounts of Vitamin D
• 100 grams of Cooked Shiitake Mushrooms have insufficient amounts of Vitamin C
• Both Baked Potato Skin as well as Cooked Shiitake Mushrooms no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin E and Vitamin K in 100 grams.

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

• 100 grams of Baked Potato Skin have 11.3 times more Calcium, 16 times more Iron, 3.1 times more Magnesium, 3 times more Manganese, 3.5 times more Phosphorus and 4.9 times more Potassium than Cooked Shiitake Mushrooms.
• While 100 g of Cooked Shiitake Mushrooms no Salt contain 35.4 times more Selenium, 2.7 times more Zinc and 1.8 times more Water than Baked Potato Skin.
• Both Baked Potato Skin and Cooked Shiitake Mushrooms contain similar levels of Copper per 100 grams.
• 100 grams of Baked Potato Skin lack sufficient amounts of Selenium
• 100 grams of Cooked Shiitake Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Baked Potato Skin have 3.5 times more Energy, 3.2 times more Carbohydrate, 3.8 times more Fiber and 2.8 times more Protein than Cooked Shiitake Mushrooms.
• While 100 g of Cooked Shiitake Mushrooms no Salt contain 2.7 times more Sugars than Baked Potato Skin.
• 100 grams of Cooked Shiitake Mushrooms provide inadequate amounts of Energy
• Both Baked Potato Skin as well as Cooked Shiitake Mushrooms no Salt provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.