Comparing Nutrients in 100 calories Portabella Mushrooms VS Stir-Fried White Mushrooms

Weight per 100 calories

• Portabella Mushrooms: 455g
• Stir-Fried White Mushrooms: 385g

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

Discover which food has more nutrients per 100 calories - Portabella Mushrooms or Stir-Fried White Mushrooms?

Macros Ratio

	Protein	Fat	Carbs
Portabella Mushrooms	31%	12%	57%
Stir-Fried White Mushrooms	43%	9%	48%

Macro Nutrients

	Portabella Mushrooms	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.64% 1.6g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.045g	0.48% 0.15g	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	3.96% 0.67g	3.6% 0.62g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.5% 17.6g	12% 15.5g	130g per day for Men 19-50 years
Sugars	15.7% 11.4g	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	3.07% 2.23g	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	% 9.14g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	15.6% 5.9g	18.2% 6.92g	38g per day for Men 19-50 years
Protein	17% 9.6g	24.6% 13.8g	56g per day for Men 19-50 years

Vitamins

	Portabella Mushrooms	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.3% 0.27mg	30.8% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.5% 0.59mg	137% 1.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	128% 20.4mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	104% 5.2mg	112% 5.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.7% 0.67mg	12.4% 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	32% 127μg	19.2% 77μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	9.47% 0.23μg	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	7.58% 45.5IU	5.13% 30.8IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.61% 0.091mg	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

	Portabella Mushrooms	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	1.54% 15.4mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	124% 1.1mg	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	17.6% 1.4mg	12% 0.96mg	8mg per day for Men 19-50 years
Magnesium	NA	10% 42.3mg	420mg per day for Men 19-50 years
Manganese	13.6% 0.31mg	7.86% 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	70% 491mg	57.7% 404mg	700mg per day for Men 19-50 years
Potassium	48.7% 1655mg	44.8% 1523mg	3400mg per day for Men 19-50 years
Selenium	154% 84.5μg	97% 53.5μg	55μg per day for Men 19-50 years
Sodium	2.73% 41mg	3.08% 46mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	11.4% 422g	9.47% 350g	3700g per day for Men 19-50 years

Portabella Mushrooms VS Stir-Fried White Mushrooms Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Portabella Mushrooms or Stir-Fried White Mushrooms?

Lets compare vitamin content per 100 calories of Portabella Mushrooms vs Stir-Fried White Mushrooms:

• 100 calories of Portabella Mushrooms have 1.3 times more Vitamin B3, 4.2 times more Vitamin B6, 1.7 times more Vitamin B9, more Vitamin B12 and 1.5 times more Vitamin D than Stir-Fried White Mushrooms.
• While 100 kcal of Stir-Fried White Mushrooms contain 1.4 times more Vitamin B1 and 3 times more Vitamin B2 than Raw Portabella Mushrooms.
• Both Portabella Mushrooms and Stir-Fried White Mushrooms provide similar amounts of Vitamin B5 per 100 calories.
• 100 calories of Stir-Fried White Mushrooms have insufficient amounts of Vitamin B12
• Both Raw Portabella Mushrooms as well as Stir-Fried White Mushrooms have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K in 100 calories.

Comparing minerals per 100 calories for Portabella Mushrooms vs Stir-Fried White Mushrooms:

• 100 calories of Portabella Mushrooms have 1.5 times more Iron, 1.7 times more Manganese, 1.2 times more Phosphorus, 1.6 times more Selenium and 1.2 times more Water than Stir-Fried White Mushrooms.
• Both Portabella Mushrooms and Stir-Fried White Mushrooms contain similar levels of Copper, Potassium, Sodium and Zinc per 100 calories.
• Both Raw Portabella Mushrooms as well as Stir-Fried White Mushrooms lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Portabella Mushrooms have more Sugars and more Fructose than Stir-Fried White Mushrooms.
• While 100 kcal of Stir-Fried White Mushrooms contain 1.4 times more Protein than Raw Portabella Mushrooms.
• Both Portabella Mushrooms and Stir-Fried White Mushrooms offer comparable quantities of Energy, Omega 6, Carbohydrate and Fiber per 100 calories.
• Both Raw Portabella Mushrooms as well as Stir-Fried White Mushrooms provide inadequate amounts of Omega 3 in 100 calories.