Comparing Nutrients in 14 ounces Cooked Shiitake Mushrooms VS Dried Shiitake Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Cooked Shiitake Mushrooms	9%	3%	88%
Dried Shiitake Mushrooms	11%	3%	86%

Macro Nutrients

	Cooked Shiitake Mushrooms	Dried Shiitake Mushrooms	Recommended Dietary Allowance
Energy	7.66% 222kcal	40.5% 1175kcal	2900kcal per day for Men 19-50 years
Fat	0.9% 0.87g	4.05% 3.93g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	3.22% 0.052g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	3.22% 0.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44% 57g	230% 299g	130g per day for Men 19-50 years
Sugars	21% 15.2g	12% 8.77g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	22% 8.33g	120% 45.6g	38g per day for Men 19-50 years
Protein	11% 6.2g	68% 38g	56g per day for Men 19-50 years

Vitamins

	Cooked Shiitake Mushrooms	Dried 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	12.2% 0.15mg	99% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52% 0.67mg	388% 5.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.2% 5.95mg	350% 56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	285% 14.2mg	1738% 87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	295% 3.83mg	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	21% 83.3μg	162% 647μg	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	1.32% 1.2mg	15.4% 14mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	18.5% 111IU	102% 611IU	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

	Cooked Shiitake Mushrooms	Dried Shiitake Mushrooms	Recommended Dietary Allowance
Calcium	1.2% 12mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	395% 3.56mg	2278% 20.5mg	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	22% 1.75mg	85.3% 6.83mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	125% 524mg	420mg per day for Men 19-50 years
Manganese	35.2% 0.81mg	203% 4.67mg	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	16.4% 115mg	167% 1167mg	700mg per day for Men 19-50 years
Potassium	13.7% 464mg	179% 6088mg	3400mg per day for Men 19-50 years
Selenium	179% 98μg	333% 183μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	3.44% 51.6mg	1500mg per day for Men 19-50 years
Zinc	48% 5.28mg	276% 30.4mg	11mg per day for Men 19-50 years
Water	8.95% 331g	1% 37.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Shiitake Mushrooms VS Dried Shiitake Mushrooms per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Shiitake Mushrooms versus 14 oz of Dried Shiitake Mushrooms to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cooked Shiitake Mushrooms vs Dried Shiitake Mushrooms:

• 14 oz of Dried Shiitake Mushrooms contain 8.1 times more Vitamin B1, 7.5 times more Vitamin B2, 9.4 times more Vitamin B3, 6.1 times more Vitamin B5, 6.1 times more Vitamin B6, 7.8 times more Vitamin B9, 11.7 times more Vitamin C and 5.5 times more Vitamin D than Cooked Shiitake Mushrooms no Salt.
• 14 ounces of Cooked Shiitake Mushrooms have insufficient amounts of Vitamin C
• Both Cooked Shiitake Mushrooms no Salt as well as Dried Shiitake Mushrooms have insufficient amounts of Vitamin A, Vitamin B12, Vitamin E and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Cooked Shiitake Mushrooms vs Dried Shiitake Mushrooms:

• 14 ounces of Cooked Shiitake Mushrooms have 8.8 times more Water than Dried Shiitake Mushrooms.
• While 14 oz of Dried Shiitake Mushrooms contain 5.8 times more Copper, 3.9 times more Iron, 9.4 times more Magnesium, 5.8 times more Manganese, 10.1 times more Phosphorus, 13.1 times more Potassium, 1.9 times more Selenium and 5.8 times more Zinc than Cooked Shiitake Mushrooms no Salt.
• Both Cooked Shiitake Mushrooms no Salt as well as Dried Shiitake Mushrooms lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cooked Shiitake Mushrooms have 1.7 times more Sugars than Dried Shiitake Mushrooms.
• While 14 oz of Dried Shiitake Mushrooms contain 5.3 times more Energy, 5.2 times more Carbohydrate, 5.5 times more Fiber and 6.1 times more Protein than Cooked Shiitake Mushrooms no Salt.
• 14 ounces of Cooked Shiitake Mushrooms provide inadequate amounts of Energy
• Both Cooked Shiitake Mushrooms no Salt as well as Dried Shiitake Mushrooms provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.