Comparing Nutrients in 14 ounces Stir-Fried Shiitake Mushrooms VS Brown Mushrooms, Italian, Or Crimini

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried Shiitake Mushrooms	29%	7%	64%
Brown Mushrooms, Italian, Or Crimini	36%	3%	61%

Macro Nutrients

	Stir-Fried Shiitake Mushrooms	Brown Mushrooms, Italian, Or Crimini	Recommended Dietary Allowance
Energy	5.34% 155kcal	3% 87.3kcal	2900kcal per day for Men 19-50 years
Fat	1.43% 1.4g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.17% 0.056g	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	3.55% 0.6g	0.93% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.4% 30.5g	13% 17g	130g per day for Men 19-50 years
Sugars	1.64% 1.2g	9.4% 6.83g	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	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	% 1.2g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	37.6% 14.3g	6.27% 2.4g	38g per day for Men 19-50 years
Protein	24.5% 13.7g	17.7% 9.92g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried Shiitake Mushrooms	Brown Mushrooms, Italian, Or Crimini	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.7% 0.39mg	31.4% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	83.7% 1.1mg	150% 1.94mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.4mg	94% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	108% 5.4mg	119% 5.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	33.6% 0.44mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	167% 50μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	14% 55.6μg	25% 99μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	16.5% 0.4μg	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	14% 83.3IU	2% 12IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	0.26% 0.04mg	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

	Stir-Fried Shiitake Mushrooms	Brown Mushrooms, Italian, Or Crimini	Recommended Dietary Allowance
Calcium	0.79% 7.94mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	72% 0.65mg	220% 2mg	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	26.3% 2.1mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	18% 75.4mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	38.5% 0.89mg	24.5% 0.56mg	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	63% 441mg	68% 476mg	700mg per day for Men 19-50 years
Potassium	38% 1294mg	52.3% 1778mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	188% 103μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	34.6% 3.8mg	39.7% 4.37mg	11mg per day for Men 19-50 years
Water	9.4% 348g	9.9% 366g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Stir-Fried Shiitake Mushrooms vs Brown Mushrooms, Italian, Or Crimini:

• Stir-Fried Shiitake Mushrooms have 1.6 times more Vitamin B6 and 7 times more Vitamin D than Raw Brown Mushrooms, Italian, Or Crimini.
• While Raw Brown Mushrooms, Italian, Or Crimini contain 1.8 times more Vitamin B2, 1.8 times more Vitamin B9 and more Vitamin B12 than Stir-Fried Shiitake Mushrooms.
• Both Stir-Fried Shiitake Mushrooms and Raw Brown Mushrooms, Italian, Or Crimini have similar amounts of Vitamin B1, Vitamin B3 and Vitamin B5 per 14 oz.
• Both Stir-Fried Shiitake Mushrooms as well as Raw Brown Mushrooms, Italian, Or Crimini have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Stir-Fried Shiitake Mushrooms vs Brown Mushrooms, Italian, Or Crimini:

• Stir-Fried Shiitake Mushrooms have 1.3 times more Iron, 2.1 times more Magnesium and 1.6 times more Manganese than Raw Brown Mushrooms, Italian, Or Crimini.
• While Raw Brown Mushrooms, Italian, Or Crimini contain 9 times more Calcium, 3.1 times more Copper, 1.4 times more Potassium and 4.1 times more Selenium than Stir-Fried Shiitake Mushrooms.
• Both Stir-Fried Shiitake Mushrooms and Raw Brown Mushrooms, Italian, Or Crimini have similar amounts of Phosphorus, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Stir-Fried Shiitake Mushrooms have 1.8 times more Energy, 1.8 times more Carbohydrate, 6 times more Fiber and 1.4 times more Protein than Raw Brown Mushrooms, Italian, Or Crimini.
• While Raw Brown Mushrooms, Italian, Or Crimini contain 5.7 times more Sugars than Stir-Fried Shiitake Mushrooms.
• Both Stir-Fried Shiitake Mushrooms as well as Raw Brown Mushrooms, Italian, Or Crimini have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.