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

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Stir-Fried White Mushrooms	43%	9%	48%

Macro Nutrients

	Baked Potato Skin	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Energy	6.83% 198kcal	0.9% 26kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	0.34% 0.33g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	0.13% 0.04g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	0.94% 0.16g	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	3.1% 4.04g	130g per day for Men 19-50 years
Sugars	1.93% 1.4g	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	20.8% 7.9g	4.74% 1.8g	38g per day for Men 19-50 years
Protein	7.66% 4.3g	6.4% 3.58g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Stir-Fried White 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	8% 0.096mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.15% 0.11mg	35.6% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.07mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.86mg	29% 1.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.2% 0.61mg	3.23% 0.042mg	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% 20μg	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% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	1.33% 8IU	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	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Calcium	3.4% 34mg	0.4% 4mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	32.3% 0.29mg	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	3.13% 0.25mg	8mg per day for Men 19-50 years
Magnesium	10.2% 43mg	2.6% 11mg	420mg per day for Men 19-50 years
Manganese	26.8% 0.62mg	2.04% 0.047mg	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	15% 105mg	700mg per day for Men 19-50 years
Potassium	17% 573mg	11.6% 396mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	25.3% 14μg	55μg per day for Men 19-50 years
Sodium	1.4% 21mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	4.45% 0.49mg	5.2% 0.57mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	2.46% 91g	3700g per day for Men 19-50 years

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

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

Lets compare vitamin content per 100 grams of Baked Potato Skin vs Stir-Fried White Mushrooms:

• 100 grams of Baked Potato Skin have 1.3 times more Vitamin B1, 14.6 times more Vitamin B6 and more Vitamin C than Stir-Fried White Mushrooms.
• While 100 g of Stir-Fried White Mushrooms contain 4.4 times more Vitamin B2, 1.3 times more Vitamin B3 and 1.7 times more Vitamin B5 than Baked Potato Skin.
• Both Baked Potato Skin and Stir-Fried White Mushrooms provide similar amounts of Vitamin B9 per 100 grams.
• 100 grams of Stir-Fried White Mushrooms have insufficient amounts of Vitamin C
• Both Baked Potato Skin as well as Stir-Fried White Mushrooms have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 100 grams.

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

• 100 grams of Baked Potato Skin have 8.5 times more Calcium, 2.8 times more Copper, 28.2 times more Iron, 3.9 times more Magnesium, 13.1 times more Manganese and 1.4 times more Potassium than Stir-Fried White Mushrooms.
• While 100 g of Stir-Fried White Mushrooms contain 19.9 times more Selenium and 1.9 times more Water than Baked Potato Skin.
• Both Baked Potato Skin and Stir-Fried White Mushrooms contain similar levels of Phosphorus and Zinc per 100 grams.
• 100 grams of Baked Potato Skin lack sufficient amounts of Selenium
• 100 grams of Stir-Fried White Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Baked Potato Skin have 7.6 times more Energy, 11.4 times more Carbohydrate and 4.4 times more Fiber than Stir-Fried White Mushrooms.
• Both Baked Potato Skin and Stir-Fried White Mushrooms offer comparable quantities of Protein per 100 grams.
• 100 grams of Stir-Fried White Mushrooms provide inadequate amounts of Energy
• Both Baked Potato Skin as well as Stir-Fried White Mushrooms provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.