Comparing Nutrients in 14 ounces White Mushrooms VS Boiled White Mushrooms

Macros Ratio

	Protein	Fat	Carbs
White Mushrooms	43%	11%	46%
Boiled White Mushrooms	25%	12%	63%

Macro Nutrients

	White Mushrooms	Boiled White Mushrooms	Recommended Dietary Allowance
Energy	3% 87.3kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	1.92% 1.87g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	0.76% 0.24g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	3.74% 0.64g	4.18% 0.71g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.95% 13g	16% 21g	130g per day for Men 19-50 years
Sugars	11% 7.86g	13% 9.3g	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	0.93% 0.67g	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	% 5.87g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	23% 8.73g	38g per day for Men 19-50 years
Protein	22% 12.3g	15.4% 8.6g	56g per day for Men 19-50 years

Vitamins

	White Mushrooms	Boiled 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	26.8% 0.32mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	123% 1.6mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.5% 14.3mg	111% 17.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	119% 5.95mg	171% 8.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.8% 0.41mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	120% 36μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17% 67.5μg	18% 71.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	6.6% 0.16μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	9.26% 8.33mg	17.6% 16mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	4.63% 27.8IU	5.3% 31.8IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.26% 0.04mg	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

	White Mushrooms	Boiled White Mushrooms	Recommended Dietary Allowance
Calcium	1.2% 12mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	140% 1.26mg	222% 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	25% 2mg	86.3% 6.9mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	8.1% 0.19mg	20% 0.46mg	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	48.8% 341mg	49.3% 345mg	700mg per day for Men 19-50 years
Potassium	37% 1262mg	41.6% 1413mg	3400mg per day for Men 19-50 years
Selenium	67% 37μg	86% 47.2μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	18.8% 2.06mg	31.4% 3.45mg	11mg per day for Men 19-50 years
Water	9.9% 367g	9.77% 361g	3700g per day for Men 19-50 years

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

• Raw White Mushrooms have 1.3 times more Vitamin B2 and more Vitamin B12 than Boiled and Drained White Mushrooms.
• While Boiled and Drained White Mushrooms contain 1.4 times more Vitamin B5 and 1.9 times more Vitamin C than Raw White Mushrooms.
• Both Raw White Mushrooms and Boiled and Drained White Mushrooms have similar amounts of Vitamin B1, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin D per 14 oz.
• Both Raw White Mushrooms as well as Boiled and Drained White Mushrooms have insufficient amounts of Vitamin A, Vitamin E and Vitamin K in 14 oz.

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

• Boiled and Drained White Mushrooms contain 1.6 times more Copper, 3.5 times more Iron, 1.3 times more Magnesium, 2.4 times more Manganese, 1.3 times more Selenium and 1.7 times more Zinc than Raw White Mushrooms.
• Both Raw White Mushrooms and Boiled and Drained White Mushrooms have similar amounts of Phosphorus, Potassium and Water per 14 oz.
• Both Raw White Mushrooms as well as Boiled and Drained White Mushrooms have insufficient amounts of Calcium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw White Mushrooms have 1.4 times more Protein than Boiled and Drained White Mushrooms.
• While Boiled and Drained White Mushrooms contain 1.6 times more Carbohydrate and 2.2 times more Fiber than Raw White Mushrooms.
• Both Raw White Mushrooms and Boiled and Drained White Mushrooms have similar amounts of Omega 6 and Sugars per 14 oz.
• Both Raw White Mushrooms as well as Boiled and Drained White Mushrooms have insufficient amounts of Energy, Fat, Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.