Comparing Nutrients in 14 ounces White Mushrooms VS Stir-Fried White Mushrooms

Macros Ratio

	Protein	Fat	Carbs
White Mushrooms	43%	11%	46%
Stir-Fried White Mushrooms	43%	9%	48%

Macro Nutrients

	White Mushrooms	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Energy	3% 87.3kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	1.35% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	0.5% 0.16g	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	3.74% 0.64g	3.74% 0.64g	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	12.3% 16g	130g per day for Men 19-50 years
Sugars	11% 7.86g	0% 0g	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	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	% 5.87g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	19% 7.14g	38g per day for Men 19-50 years
Protein	22% 12.3g	25.4% 14.2g	56g per day for Men 19-50 years

Vitamins

	White Mushrooms	Stir-Fried 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	31.8% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	123% 1.6mg	141% 1.84mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.5% 14.3mg	99% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	119% 5.95mg	115% 5.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.8% 0.41mg	13% 0.17mg	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	20% 79.4μg	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	0% 0mg	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% 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

	White Mushrooms	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Calcium	1.2% 12mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	140% 1.26mg	128% 1.15mg	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	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	8.1% 0.19mg	8.1% 0.19mg	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	59.5% 417mg	700mg per day for Men 19-50 years
Potassium	37% 1262mg	46.2% 1572mg	3400mg per day for Men 19-50 years
Selenium	67% 37μg	100% 55μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	18.8% 2.06mg	20.6% 2.26mg	11mg per day for Men 19-50 years
Water	9.9% 367g	9.77% 362g	3700g per day for Men 19-50 years

Nutrient Comparison: White Mushrooms VS Stir-Fried White Mushrooms per 14 oz

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

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

• 14 ounces of White Mushrooms have 2.5 times more Vitamin B6 and more Vitamin C than Stir-Fried White Mushrooms.
• Both White Mushrooms and Stir-Fried White Mushrooms provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B9 per 14 ounces.
• 14 ounces of Stir-Fried White Mushrooms have insufficient amounts of Vitamin C
• Both Raw White Mushrooms as well as Stir-Fried White Mushrooms have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 14 ounces.

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

• 14 ounces of White Mushrooms have 2 times more Iron than Stir-Fried White Mushrooms.
• While 14 oz of Stir-Fried White Mushrooms contain 1.5 times more Selenium than Raw White Mushrooms.
• Both White Mushrooms and Stir-Fried White Mushrooms contain similar levels of Copper, Magnesium, Manganese, Phosphorus, Potassium, Zinc and Water per 14 ounces.
• Both Raw White Mushrooms as well as Stir-Fried White Mushrooms lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of White Mushrooms have more Sugars than Stir-Fried White Mushrooms.
• While 14 oz of Stir-Fried White Mushrooms contain 1.8 times more Fiber than Raw White Mushrooms.
• Both White Mushrooms and Stir-Fried White Mushrooms offer comparable quantities of Carbohydrate and Protein per 14 ounces.
• Both Raw White Mushrooms as well as Stir-Fried White Mushrooms provide inadequate amounts of Energy, Omega 3 and Omega 6 in 14 ounces.