Comparing Nutrients in 100 calories Microwaved White Mushrooms VS Maitake Mushrooms

Weight per 100 calories

• Microwaved White Mushrooms: 286g
• Maitake Mushrooms: 323g

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

Which food has more nutrients per 100 calories - Microwaved White Mushrooms or Maitake Mushrooms?

Macros Ratio

	Protein	Fat	Carbs
Microwaved White Mushrooms	36%	9%	55%
Maitake Mushrooms	21%	5%	74%

Macro Nutrients

	Microwaved White Mushrooms	Maitake Mushrooms	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.35% 1.3g	0.63% 0.61g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	0.3% 0.097g	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	4.7% 0.8g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.3% 17.3g	17.3% 22.5g	130g per day for Men 19-50 years
Sugars	0% 0g	9.2% 6.68g	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	% 0g	% 5.6g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	18.8% 7.14g	23% 8.7g	38g per day for Men 19-50 years
Protein	20% 11g	11% 6.26g	56g per day for Men 19-50 years

Vitamins

	Microwaved White Mushrooms	Maitake Mushrooms	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.3% 0.17mg	39.2% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.3mg	133% 21.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	112% 5.6mg	17.4% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.8% 0.14mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	351% 105μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11.4% 45.7μg	17% 67.7μg	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	5.24% 31.4IU	604% 3623IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	0.22% 0.032mg	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

	Microwaved White Mushrooms	Maitake Mushrooms	Recommended Dietary Allowance
Calcium	1.7% 17mg	0.32% 3.23mg	1000mg per day for Men 19-50 years
Copper	117% 1.06mg	90% 0.81mg	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	11.8% 0.94mg	12% 0.97mg	8mg per day for Men 19-50 years
Magnesium	9.52% 40mg	7.7% 32.3mg	420mg per day for Men 19-50 years
Manganese	7.95% 0.18mg	8.27% 0.19mg	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% 363mg	34% 239mg	700mg per day for Men 19-50 years
Potassium	41% 1394mg	19.4% 658mg	3400mg per day for Men 19-50 years
Selenium	94% 51.4μg	13% 7.1μg	55μg per day for Men 19-50 years
Sodium	3.24% 48.6mg	0.22% 3.23mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	6.84% 253g	7.88% 292g	3700g per day for Men 19-50 years

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

• Microwaved White Mushrooms have 1.6 times more Vitamin B2 and 6.4 times more Vitamin B5 than Raw Maitake Mushrooms.
• While Raw Maitake Mushrooms contain 2.7 times more Vitamin B1, 1.4 times more Vitamin B3, 1.3 times more Vitamin B6, 1.5 times more Vitamin B9 and 115.3 times more Vitamin D than Microwaved White Mushrooms.
• Both Microwaved White Mushrooms as well as Raw Maitake Mushrooms have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin E and Vitamin K in 100 kcal.

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

• Microwaved White Mushrooms have 5.3 times more Calcium, 1.3 times more Copper, 1.2 times more Magnesium, 1.5 times more Phosphorus, 2.1 times more Potassium, 7.2 times more Selenium and 15.1 times more Sodium than Raw Maitake Mushrooms.
• Both Microwaved White Mushrooms and Raw Maitake Mushrooms have similar amounts of Iron, Manganese, Zinc and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Microwaved White Mushrooms have 2.1 times more Fat, 2.8 times more Omega 6 and 1.8 times more Protein than Raw Maitake Mushrooms.
• While Raw Maitake Mushrooms contain 1.3 times more Carbohydrate and more Sugars than Microwaved White Mushrooms.
• Both Microwaved White Mushrooms and Raw Maitake Mushrooms have similar amounts of Energy and Fiber per 100 kcal.
• Both Microwaved White Mushrooms as well as Raw Maitake Mushrooms have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 100 kcal.