Comparing Nutrients in 100 calories Stir-Fried Shiitake Mushrooms VS Cooked Shiitake Mushrooms

Weight per 100 calories

• Stir-Fried Shiitake Mushrooms: 256g
• Cooked Shiitake Mushrooms: 179g

Cooked Shiitake Mushrooms no Salt have 1.4 times more energy per unit of mass than Stir-Fried Shiitake Mushrooms, which is low in comparison to other foods. Stir-Fried Shiitake Mushrooms having low energy density.

Which food has more nutrients per 100 calories - Stir-Fried Shiitake Mushrooms or Cooked Shiitake Mushrooms?

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried Shiitake Mushrooms	29%	7%	64%
Cooked Shiitake Mushrooms	9%	3%	88%

Macro Nutrients

	Stir-Fried Shiitake Mushrooms	Cooked Shiitake Mushrooms	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	0.41% 0.39g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	0.28% 0.089g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.33% 0.005g	1.6g per day for Men 19-50 years
Omega 6	2.3% 0.39g	0.33% 0.055g	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	19.8% 25.7g	130g per day for Men 19-50 years
Sugars	1.06% 0.77g	9.46% 6.86g	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	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	% 0.77g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	24.3% 9.23g	9.87% 3.75g	38g per day for Men 19-50 years
Protein	15.8% 8.85g	4.97% 2.8g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried Shiitake Mushrooms	Cooked Shiitake Mushrooms	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	5.5% 0.066mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.92mg	16.7% 2.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	69.7% 3.5mg	128% 6.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.3% 0.45mg	22% 0.28mg	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	9.38% 37.5μg	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	0.6% 0.54mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	8.97% 54IU	8.33% 50IU	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

	Stir-Fried Shiitake Mushrooms	Cooked Shiitake Mushrooms	Recommended Dietary Allowance
Calcium	0.51% 5.13mg	0.54% 5.36mg	1000mg per day for Men 19-50 years
Copper	46.4% 0.42mg	178% 1.6mg	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	9.82% 0.79mg	8mg per day for Men 19-50 years
Magnesium	11.6% 48.7mg	5.95% 25mg	420mg per day for Men 19-50 years
Manganese	25% 0.57mg	16% 0.36mg	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	7.4% 51.8mg	700mg per day for Men 19-50 years
Potassium	24.6% 836mg	6.14% 209mg	3400mg per day for Men 19-50 years
Selenium	29.4% 16μg	80.5% 44.3μg	55μg per day for Men 19-50 years
Sodium	0.85% 13mg	0.48% 7.14mg	1500mg per day for Men 19-50 years
Zinc	22.4% 2.46mg	21.6% 2.38mg	11mg per day for Men 19-50 years
Water	6.1% 225g	4.03% 149g	3700g per day for Men 19-50 years

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

• Stir-Fried Shiitake Mushrooms have 3.8 times more Vitamin B1, 2.3 times more Vitamin B2, 3.7 times more Vitamin B3 and 1.6 times more Vitamin B6 than Cooked Shiitake Mushrooms no Salt.
• While Cooked Shiitake Mushrooms no Salt contain 1.8 times more Vitamin B5 than Stir-Fried Shiitake Mushrooms.
• Both Stir-Fried Shiitake Mushrooms and Cooked Shiitake Mushrooms no Salt have similar amounts of Vitamin B9 and Vitamin D per 100 kcal.
• Both Stir-Fried Shiitake Mushrooms as well as Cooked Shiitake Mushrooms no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin E and Vitamin K in 100 kcal.

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

• Stir-Fried Shiitake Mushrooms have 1.7 times more Iron, 1.9 times more Magnesium, 1.6 times more Manganese, 5.5 times more Phosphorus, 4 times more Potassium and 1.5 times more Water than Cooked Shiitake Mushrooms no Salt.
• While Cooked Shiitake Mushrooms no Salt contain 3.8 times more Copper and 2.7 times more Selenium than Stir-Fried Shiitake Mushrooms.
• Both Stir-Fried Shiitake Mushrooms and Cooked Shiitake Mushrooms no Salt have similar amounts of Zinc per 100 kcal.
• Both Stir-Fried Shiitake Mushrooms as well as Cooked Shiitake Mushrooms no Salt have insufficient amounts of Calcium in 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Stir-Fried Shiitake Mushrooms have 7 times more Omega 6, 2.5 times more Fiber and 3.2 times more Protein than Cooked Shiitake Mushrooms no Salt.
• While Cooked Shiitake Mushrooms no Salt contain 1.3 times more Carbohydrate and 8.9 times more Sugars than Stir-Fried Shiitake Mushrooms.
• Both Stir-Fried Shiitake Mushrooms and Cooked Shiitake Mushrooms no Salt have similar amounts of Energy per 100 kcal.
• Both Stir-Fried Shiitake Mushrooms as well as Cooked Shiitake Mushrooms no Salt have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.