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

Weight per 100 calories

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

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

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

Macros Ratio

	Protein	Fat	Carbs
White Mushrooms	43%	11%	46%
Stir-Fried White Mushrooms	43%	9%	48%

Macro Nutrients

	White Mushrooms	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.55g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	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	4.28% 0.73g	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	11.4% 15g	12% 15.5g	130g per day for Men 19-50 years
Sugars	12.4% 9g	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	1.07% 0.77g	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	% 6.73g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	12% 4.55g	18.2% 6.92g	38g per day for Men 19-50 years
Protein	25% 14g	24.6% 13.8g	56g per day for Men 19-50 years

Vitamins

	White 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	30.7% 0.37mg	30.8% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	141% 1.83mg	137% 1.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	102% 16.4mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	136% 6.8mg	112% 5.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.4% 0.47mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	137% 41.2μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19.3% 77.3μg	19.2% 77μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	7.58% 0.18μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	10.6% 9.55mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	5.3% 32IU	5.13% 30.8IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.3% 0.045mg	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

	White 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	161% 1.45mg	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	28.4% 2.27mg	12% 0.96mg	8mg per day for Men 19-50 years
Magnesium	9.74% 41mg	10% 42.3mg	420mg per day for Men 19-50 years
Manganese	9.3% 0.21mg	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	56% 391mg	57.7% 404mg	700mg per day for Men 19-50 years
Potassium	42.5% 1445mg	44.8% 1523mg	3400mg per day for Men 19-50 years
Selenium	77% 42.3μg	97% 53.5μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	3.08% 46mg	1500mg per day for Men 19-50 years
Zinc	21.5% 2.36mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	11.4% 420g	9.47% 350g	3700g per day for Men 19-50 years

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

• Raw White Mushrooms have 1.2 times more Vitamin B5, 2.9 times more Vitamin B6, more Vitamin B12 and more Vitamin C than Stir-Fried White Mushrooms.
• Both Raw White Mushrooms and Stir-Fried White Mushrooms have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B9 and Vitamin D per 100 kcal.
• Both Raw White Mushrooms as well as Stir-Fried White Mushrooms have insufficient amounts of Vitamin A, Vitamin E and Vitamin K in 100 kcal.

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

• Raw White Mushrooms have 1.3 times more Copper and 2.4 times more Iron than Stir-Fried White Mushrooms.
• While Stir-Fried White Mushrooms contain 1.3 times more Selenium and 2 times more Sodium than Raw White Mushrooms.
• Both Raw White Mushrooms and Stir-Fried White Mushrooms have similar amounts of Calcium, Magnesium, Manganese, Phosphorus, Potassium, Zinc and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw White Mushrooms have 1.2 times more Fat, more Sugars and more Fructose than Stir-Fried White Mushrooms.
• While Stir-Fried White Mushrooms contain 1.5 times more Fiber than Raw White Mushrooms.
• Both Raw White Mushrooms and Stir-Fried White Mushrooms have similar amounts of Energy, Omega 6, Carbohydrate and Protein per 100 kcal.
• Both Raw White Mushrooms as well as Stir-Fried White Mushrooms have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.