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

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried Shiitake Mushrooms	29%	7%	64%
Portabella Mushrooms	31%	12%	57%

Macro Nutrients

	Stir-Fried Shiitake Mushrooms	Portabella Mushrooms	Recommended Dietary Allowance
Energy	5.34% 155kcal	3% 87.3kcal	2900kcal per day for Men 19-50 years
Fat	1.43% 1.4g	1.43% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.12% 0.04g	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	3.46% 0.59g	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	12% 15.4g	130g per day for Men 19-50 years
Sugars	1.64% 1.2g	13.7% 9.92g	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	2.7% 1.94g	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	% 7.98g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	37.6% 14.3g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	24.5% 13.7g	15% 8.37g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried Shiitake Mushrooms	Portabella Mushrooms	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	19.5% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	83.7% 1.1mg	39.7% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.4mg	111% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	108% 5.4mg	90% 4.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	45% 0.59mg	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	14% 55.6μg	27.8% 111μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	8.27% 0.2μg	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	6.6% 39.7IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	0.53% 0.079mg	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	Portabella Mushrooms	Recommended Dietary Allowance
Calcium	0.79% 7.94mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	72% 0.65mg	126% 1.14mg	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	15.4% 1.23mg	8mg per day for Men 19-50 years
Magnesium	18% 75.4mg	NA	420mg per day for Men 19-50 years
Manganese	38.5% 0.89mg	12% 0.27mg	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	61.2% 429mg	700mg per day for Men 19-50 years
Potassium	38% 1294mg	42.5% 1445mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	134% 74μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	34.6% 3.8mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	9.4% 348g	9.96% 368g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of Stir-Fried Shiitake Mushrooms have 1.7 times more Vitamin B1, 2.1 times more Vitamin B2 and 2.1 times more Vitamin D than Portabella Mushrooms.
• While 14 oz of Raw Portabella Mushrooms contain 2 times more Vitamin B9 and more Vitamin B12 than Stir-Fried Shiitake Mushrooms.
• Both Stir-Fried Shiitake Mushrooms and Portabella Mushrooms provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per 14 ounces.
• 14 ounces of Stir-Fried Shiitake Mushrooms have insufficient amounts of Vitamin B12
• 14 ounces of Portabella Mushrooms have insufficient amounts of Vitamin D
• Both Stir-Fried Shiitake Mushrooms as well as Raw Portabella Mushrooms have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K in 14 ounces.

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

• 14 ounces of Stir-Fried Shiitake Mushrooms have 1.7 times more Iron, 3.2 times more Manganese and 1.8 times more Zinc than Portabella Mushrooms.
• While 14 oz of Raw Portabella Mushrooms contain 1.8 times more Copper and 3 times more Selenium than Stir-Fried Shiitake Mushrooms.
• Both Stir-Fried Shiitake Mushrooms and Portabella Mushrooms contain similar levels of Phosphorus, Potassium and Water per 14 ounces.
• Both Stir-Fried Shiitake Mushrooms as well as Raw Portabella Mushrooms lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Stir-Fried Shiitake Mushrooms have 2 times more Carbohydrate, 2.8 times more Fiber and 1.6 times more Protein than Portabella Mushrooms.
• While 14 oz of Raw Portabella Mushrooms contain 8.3 times more Sugars than Stir-Fried Shiitake Mushrooms.
• Both Stir-Fried Shiitake Mushrooms as well as Raw Portabella Mushrooms provide inadequate amounts of Energy, Omega 3 and Omega 6 in 14 ounces.