Comparing Nutrients in 14 ounces Dried Shiitake Mushrooms VS Stir-Fried Shiitake Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Dried Shiitake Mushrooms	11%	3%	86%
Stir-Fried Shiitake Mushrooms	29%	7%	64%

Macro Nutrients

	Dried Shiitake Mushrooms	Stir-Fried Shiitake Mushrooms	Recommended Dietary Allowance
Energy	40.5% 1175kcal	5.34% 155kcal	2900kcal per day for Men 19-50 years
Fat	4.05% 3.93g	1.43% 1.4g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.89g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	3.22% 0.052g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	3.22% 0.55g	3.55% 0.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	230% 299g	23.4% 30.5g	130g per day for Men 19-50 years
Sugars	12% 8.77g	1.64% 1.2g	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	% 1.2g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	120% 45.6g	37.6% 14.3g	38g per day for Men 19-50 years
Protein	68% 38g	24.5% 13.7g	56g per day for Men 19-50 years

Vitamins

	Dried Shiitake Mushrooms	Stir-Fried 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	99% 1.2mg	32.7% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	388% 5.04mg	83.7% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	350% 56mg	96% 15.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1738% 87mg	108% 5.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	295% 3.83mg	53% 0.69mg	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	162% 647μg	14% 55.6μg	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	15.4% 14mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	102% 611IU	14% 83.3IU	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

	Dried Shiitake Mushrooms	Stir-Fried Shiitake Mushrooms	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	0.79% 7.94mg	1000mg per day for Men 19-50 years
Copper	2278% 20.5mg	72% 0.65mg	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	85.3% 6.83mg	26.3% 2.1mg	8mg per day for Men 19-50 years
Magnesium	125% 524mg	18% 75.4mg	420mg per day for Men 19-50 years
Manganese	203% 4.67mg	38.5% 0.89mg	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	167% 1167mg	63% 441mg	700mg per day for Men 19-50 years
Potassium	179% 6088mg	38% 1294mg	3400mg per day for Men 19-50 years
Selenium	333% 183μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	3.44% 51.6mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	276% 30.4mg	34.6% 3.8mg	11mg per day for Men 19-50 years
Water	1% 37.7g	9.4% 348g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of Dried Shiitake Mushrooms have 3 times more Vitamin B1, 4.6 times more Vitamin B2, 3.6 times more Vitamin B3, 16.1 times more Vitamin B5, 5.5 times more Vitamin B6, 11.6 times more Vitamin B9, more Vitamin C and 7.3 times more Vitamin D than Stir-Fried Shiitake Mushrooms.
• 14 ounces of Stir-Fried Shiitake Mushrooms have insufficient amounts of Vitamin C
• Both Dried Shiitake Mushrooms as well as Stir-Fried Shiitake Mushrooms have insufficient amounts of Vitamin A, Vitamin B12, Vitamin E and Vitamin K in 14 ounces.

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

• 14 ounces of Dried Shiitake Mushrooms have 31.7 times more Copper, 3.2 times more Iron, 6.9 times more Magnesium, 5.3 times more Manganese, 2.6 times more Phosphorus, 4.7 times more Potassium, 7.3 times more Selenium and 8 times more Zinc than Stir-Fried Shiitake Mushrooms.
• While 14 oz of Stir-Fried Shiitake Mushrooms contain 9.2 times more Water than Dried Shiitake Mushrooms.
• Both Dried Shiitake Mushrooms as well as Stir-Fried Shiitake Mushrooms lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Dried Shiitake Mushrooms have 7.6 times more Energy, 9.8 times more Carbohydrate, 7.4 times more Sugars, 3.2 times more Fiber and 2.8 times more Protein than Stir-Fried Shiitake Mushrooms.
• 14 ounces of Stir-Fried Shiitake Mushrooms provide inadequate amounts of Energy
• Both Dried Shiitake Mushrooms as well as Stir-Fried Shiitake Mushrooms provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.