Comparing Nutrients in 100 calories Stir-Fried Shiitake Mushrooms VS Brussels Sprouts

Weight per 100 calories

• Stir-Fried Shiitake Mushrooms: 256g
• Brussels Sprouts: 233g

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

Discover which food has more nutrients per 100 calories - Stir-Fried Shiitake Mushrooms or Brussels Sprouts?

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried Shiitake Mushrooms	29%	7%	64%
Brussels Sprouts	26%	5%	69%

Macro Nutrients

	Stir-Fried Shiitake Mushrooms	Brussels Sprouts	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	0.72% 0.7g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	0% 0g	14.4% 0.23g	1.6g per day for Men 19-50 years
Omega 6	2.3% 0.39g	0.62% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.7g	16% 21g	130g per day for Men 19-50 years
Sugars	1.06% 0.77g	7.06% 5.1g	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	3% 2.16g	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	% 0.77g	% 1.9g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.07g	g per day for Men 19-50 years
Fiber	24.3% 9.23g	23.3% 8.84g	38g per day for Men 19-50 years
Protein	15.8% 8.85g	14% 7.86g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried Shiitake Mushrooms	Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	0% 0μg	9.8% 88.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.92mg	11% 1.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	69.7% 3.5mg	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.3% 0.45mg	39% 0.51mg	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	8.97% 36μg	35.5% 142μg	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	220% 198mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	8.97% 54IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	13.6% 2.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	343% 412μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stir-Fried Shiitake Mushrooms	Brussels Sprouts	Recommended Dietary Allowance
Calcium	0.51% 5.13mg	9.77% 98mg	1000mg per day for Men 19-50 years
Copper	46.4% 0.42mg	18% 0.16mg	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% 1.36mg	40.7% 3.26mg	8mg per day for Men 19-50 years
Magnesium	11.6% 48.7mg	12.7% 53.5mg	420mg per day for Men 19-50 years
Manganese	25% 0.57mg	34% 0.78mg	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	40.7% 285mg	23% 160mg	700mg per day for Men 19-50 years
Potassium	24.6% 836mg	26.6% 905mg	3400mg per day for Men 19-50 years
Selenium	29.4% 16μg	6.77% 3.72μg	55μg per day for Men 19-50 years
Sodium	0.85% 13mg	3.88% 58mg	1500mg per day for Men 19-50 years
Zinc	22.4% 2.46mg	8.88% 0.98mg	11mg per day for Men 19-50 years
Water	6.1% 225g	5.4% 200g	3700g per day for Men 19-50 years

Stir-Fried Shiitake Mushrooms VS Brussels Sprouts Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Stir-Fried Shiitake Mushrooms or Brussels Sprouts?

Lets compare vitamin content per 100 calories of Stir-Fried Shiitake Mushrooms vs Brussels Sprouts:

• 100 calories of Stir-Fried Shiitake Mushrooms have 3.4 times more Vitamin B2, 5.7 times more Vitamin B3, 4.9 times more Vitamin B5 and more Vitamin D than Brussels Sprouts.
• While 100 kcal of Raw Brussels Sprouts contain more Vitamin A, 1.3 times more Vitamin B1, 4 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Stir-Fried Shiitake Mushrooms.
• Both Stir-Fried Shiitake Mushrooms and Brussels Sprouts provide similar amounts of Vitamin B6 per 100 calories.
• 100 calories of Stir-Fried Shiitake Mushrooms have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• 100 calories of Brussels Sprouts have insufficient amounts of Vitamin D
• Both Stir-Fried Shiitake Mushrooms as well as Raw Brussels Sprouts have insufficient amounts of Vitamin B12 in 100 calories.

Comparing minerals per 100 calories for Stir-Fried Shiitake Mushrooms vs Brussels Sprouts:

• 100 calories of Stir-Fried Shiitake Mushrooms have 2.6 times more Copper, 1.8 times more Phosphorus, 4.3 times more Selenium and 2.5 times more Zinc than Brussels Sprouts.
• While 100 kcal of Raw Brussels Sprouts contain 19 times more Calcium, 2.4 times more Iron, 1.4 times more Manganese and 4.5 times more Sodium than Stir-Fried Shiitake Mushrooms.
• Both Stir-Fried Shiitake Mushrooms and Brussels Sprouts contain similar levels of Magnesium, Potassium and Water per 100 calories.
• 100 calories of Stir-Fried Shiitake Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Stir-Fried Shiitake Mushrooms have 3.7 times more Omega 6 than Brussels Sprouts.
• While 100 kcal of Raw Brussels Sprouts contain more Omega 3, 6.7 times more Sugars and more Fructose than Stir-Fried Shiitake Mushrooms.
• Both Stir-Fried Shiitake Mushrooms and Brussels Sprouts offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 100 calories.
• 100 calories of Stir-Fried Shiitake Mushrooms provide inadequate amounts of Omega 3
• 100 calories of Brussels Sprouts provide inadequate amounts of Omega 6