Comparing Nutrients in 14 ounces Cooked Shiitake Mushrooms VS Stir-Fried White Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Cooked Shiitake Mushrooms	9%	3%	88%
Stir-Fried White Mushrooms	43%	9%	48%

Macro Nutrients

	Cooked Shiitake Mushrooms	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Energy	7.66% 222kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	0.9% 0.87g	1.35% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	3.74% 0.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44% 57g	12.3% 16g	130g per day for Men 19-50 years
Sugars	21% 15.2g	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	NA	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	22% 8.33g	19% 7.14g	38g per day for Men 19-50 years
Protein	11% 6.2g	25.4% 14.2g	56g per day for Men 19-50 years

Vitamins

	Cooked Shiitake 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	12.2% 0.15mg	31.8% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52% 0.67mg	141% 1.84mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.2% 5.95mg	99% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	285% 14.2mg	115% 5.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	13% 0.17mg	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	20% 79.4μg	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	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	18.5% 111IU	5.3% 31.8IU	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	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Calcium	1.2% 12mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	395% 3.56mg	128% 1.15mg	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	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	35.2% 0.81mg	8.1% 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	16.4% 115mg	59.5% 417mg	700mg per day for Men 19-50 years
Potassium	13.7% 464mg	46.2% 1572mg	3400mg per day for Men 19-50 years
Selenium	179% 98μg	100% 55μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	48% 5.28mg	20.6% 2.26mg	11mg per day for Men 19-50 years
Water	8.95% 331g	9.77% 362g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Shiitake Mushrooms VS Stir-Fried White Mushrooms per 14 oz

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

Lets compare vitamin content per 14 ounces of Cooked Shiitake Mushrooms vs Stir-Fried White Mushrooms:

• 14 ounces of Cooked Shiitake Mushrooms have 2.5 times more Vitamin B5, 3.8 times more Vitamin B6 and 3.5 times more Vitamin D than Stir-Fried White Mushrooms.
• While 14 oz of Stir-Fried White Mushrooms contain 2.6 times more Vitamin B1, 2.7 times more Vitamin B2 and 2.7 times more Vitamin B3 than Cooked Shiitake Mushrooms no Salt.
• Both Cooked Shiitake Mushrooms and Stir-Fried White Mushrooms provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Stir-Fried White Mushrooms have insufficient amounts of Vitamin D
• Both Cooked Shiitake Mushrooms no Salt as well as Stir-Fried White Mushrooms have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin E and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Cooked Shiitake Mushrooms vs Stir-Fried White Mushrooms:

• 14 ounces of Cooked Shiitake Mushrooms have 3.1 times more Copper, 1.8 times more Iron, 1.3 times more Magnesium, 4.3 times more Manganese, 1.8 times more Selenium and 2.3 times more Zinc than Stir-Fried White Mushrooms.
• While 14 oz of Stir-Fried White Mushrooms contain 3.6 times more Phosphorus and 3.4 times more Potassium than Cooked Shiitake Mushrooms no Salt.
• Both Cooked Shiitake Mushrooms and Stir-Fried White Mushrooms contain similar levels of Water per 14 ounces.
• Both Cooked Shiitake Mushrooms no Salt as well as Stir-Fried White Mushrooms lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cooked Shiitake Mushrooms have 3.6 times more Carbohydrate and more Sugars than Stir-Fried White Mushrooms.
• While 14 oz of Stir-Fried White Mushrooms contain 2.3 times more Protein than Cooked Shiitake Mushrooms no Salt.
• Both Cooked Shiitake Mushrooms and Stir-Fried White Mushrooms offer comparable quantities of Fiber per 14 ounces.
• Both Cooked Shiitake Mushrooms no Salt as well as Stir-Fried White Mushrooms provide inadequate amounts of Energy, Omega 3 and Omega 6 in 14 ounces.