Comparing Nutrients in 14 ounces Boiled White Mushrooms VS Portabella Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Boiled White Mushrooms	25%	12%	63%
Portabella Mushrooms	31%	12%	57%

Macro Nutrients

	Boiled White Mushrooms	Portabella Mushrooms	Recommended Dietary Allowance
Energy	3.83% 111kcal	3% 87.3kcal	2900kcal per day for Men 19-50 years
Fat	1.92% 1.87g	1.43% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.76% 0.24g	0.12% 0.04g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	4.18% 0.71g	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	16% 21g	12% 15.4g	130g per day for Men 19-50 years
Sugars	13% 9.3g	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	NA	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	NA	% 7.98g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	23% 8.73g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	15.4% 8.6g	15% 8.37g	56g per day for Men 19-50 years

Vitamins

	Boiled White 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	24% 0.29mg	19.5% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	39.7% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	111% 17.7mg	111% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	171% 8.57mg	90% 4.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	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	18% 71.4μg	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	17.6% 16mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	5.3% 31.8IU	6.6% 39.7IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.26% 0.04mg	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

	Boiled White Mushrooms	Portabella Mushrooms	Recommended Dietary Allowance
Calcium	2.4% 24mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	222% 2mg	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	86.3% 6.9mg	15.4% 1.23mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	NA	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	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	49.3% 345mg	61.2% 429mg	700mg per day for Men 19-50 years
Potassium	41.6% 1413mg	42.5% 1445mg	3400mg per day for Men 19-50 years
Selenium	86% 47.2μg	134% 74μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	31.4% 3.45mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	9.77% 361g	9.96% 368g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled White Mushrooms vs Portabella Mushrooms:

• Boiled and Drained White Mushrooms have 1.2 times more Vitamin B1, 2.3 times more Vitamin B2, 1.9 times more Vitamin B5 and more Vitamin C than Raw Portabella Mushrooms.
• While Raw Portabella Mushrooms contain 1.6 times more Vitamin B6, 1.6 times more Vitamin B9 and more Vitamin B12 than Boiled and Drained White Mushrooms.
• Both Boiled and Drained White Mushrooms and Raw Portabella Mushrooms have similar amounts of Vitamin B3 and Vitamin D per 14 oz.
• Both Boiled and Drained White Mushrooms as well as Raw Portabella Mushrooms have insufficient amounts of Vitamin A, Vitamin E and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Boiled White Mushrooms vs Portabella Mushrooms:

• Boiled and Drained White Mushrooms have 1.8 times more Copper, 5.6 times more Iron, 1.7 times more Manganese and 1.6 times more Zinc than Raw Portabella Mushrooms.
• While Raw Portabella Mushrooms contain 1.6 times more Selenium than Boiled and Drained White Mushrooms.
• Both Boiled and Drained White Mushrooms and Raw Portabella Mushrooms have similar amounts of Phosphorus, Potassium and Water per 14 oz.
• Both Boiled and Drained White Mushrooms as well as Raw Portabella Mushrooms have insufficient amounts of Calcium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained White Mushrooms have 1.2 times more Omega 6, 1.4 times more Carbohydrate and 1.7 times more Fiber than Raw Portabella Mushrooms.
• Both Boiled and Drained White Mushrooms and Raw Portabella Mushrooms have similar amounts of Sugars and Protein per 14 oz.
• Both Boiled and Drained White Mushrooms as well as Raw Portabella Mushrooms have insufficient amounts of Energy, Fat, Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.