Comparing Nutrients in 100 calories Oyster Mushrooms VS Microwaved White Mushrooms

Weight per 100 calories

• Oyster Mushrooms: 303g
• Microwaved White Mushrooms: 286g

Both foods have similar energy densities which is low in comparison to other foods.

Discover which food has more nutrients per 100 calories - Oyster Mushrooms or Microwaved White Mushrooms?

Macros Ratio

	Protein	Fat	Carbs
Oyster Mushrooms	32%	9%	59%
Microwaved White Mushrooms	36%	9%	55%

Macro Nutrients

	Oyster Mushrooms	Microwaved White Mushrooms	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.24g	1.35% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.59% 0.19g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	0% 0g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.37g	4.7% 0.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18.5g	13.3% 17.3g	130g per day for Men 19-50 years
Sugars	4.64% 3.36g	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	0% 0g	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	% 3.36g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	18.3% 6.97g	18.8% 7.14g	38g per day for Men 19-50 years
Protein	18% 10g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Oyster Mushrooms	Microwaved White Mushrooms	Recommended Dietary Allowance
Vitamin A	0.67% 6.06μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.6% 0.38mg	14.3% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81.4% 1.06mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	94% 15mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	78% 3.9mg	112% 5.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.6% 0.33mg	10.8% 0.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	71% 21.3μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	28.8% 115μg	11.4% 45.7μg	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	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	14.6% 88IU	5.24% 31.4IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oyster Mushrooms	Microwaved White Mushrooms	Recommended Dietary Allowance
Calcium	0.91% 9.1mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	82% 0.74mg	117% 1.06mg	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	50.4% 4.03mg	11.8% 0.94mg	8mg per day for Men 19-50 years
Magnesium	13% 54.5mg	9.52% 40mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	7.95% 0.18mg	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	52% 364mg	52% 363mg	700mg per day for Men 19-50 years
Potassium	37.4% 1273mg	41% 1394mg	3400mg per day for Men 19-50 years
Selenium	14.3% 7.88μg	94% 51.4μg	55μg per day for Men 19-50 years
Sodium	3.64% 54.5mg	3.24% 48.6mg	1500mg per day for Men 19-50 years
Zinc	21.2% 2.33mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	7.3% 270g	6.84% 253g	3700g per day for Men 19-50 years

Oyster Mushrooms VS Microwaved White Mushrooms Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Oyster Mushrooms or Microwaved White Mushrooms?

Lets compare vitamin content per 100 calories of Oyster Mushrooms vs Microwaved White Mushrooms:

• 100 calories of Oyster Mushrooms have 2.2 times more Vitamin B1, 2.4 times more Vitamin B6, 2.5 times more Vitamin B9 and 2.8 times more Vitamin D than Microwaved White Mushrooms.
• While 100 kcal of Microwaved White Mushrooms contain 1.4 times more Vitamin B5 than Raw Oyster Mushrooms.
• Both Oyster Mushrooms and Microwaved White Mushrooms provide similar amounts of Vitamin B2 and Vitamin B3 per 100 calories.
• Both Raw Oyster Mushrooms as well as Microwaved White Mushrooms have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin E and Vitamin K in 100 calories.

Comparing minerals per 100 calories for Oyster Mushrooms vs Microwaved White Mushrooms:

• 100 calories of Oyster Mushrooms have 4.3 times more Iron, 1.4 times more Magnesium and 1.9 times more Manganese than Microwaved White Mushrooms.
• While 100 kcal of Microwaved White Mushrooms contain 1.4 times more Copper and 6.5 times more Selenium than Raw Oyster Mushrooms.
• Both Oyster Mushrooms and Microwaved White Mushrooms contain similar levels of Phosphorus, Potassium, Sodium, Zinc and Water per 100 calories.
• Both Raw Oyster Mushrooms as well as Microwaved White Mushrooms lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Oyster Mushrooms have more Sugars than Microwaved White Mushrooms.
• While 100 kcal of Microwaved White Mushrooms contain 2.1 times more Omega 6 than Raw Oyster Mushrooms.
• Both Oyster Mushrooms and Microwaved White Mushrooms offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 100 calories.
• Both Raw Oyster Mushrooms as well as Microwaved White Mushrooms provide inadequate amounts of Omega 3 in 100 calories.