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

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried White Mushrooms	43%	9%	48%
Dried Shiitake Mushrooms	11%	3%	86%

Macro Nutrients

	Stir-Fried White Mushrooms	Dried Shiitake Mushrooms	Recommended Dietary Allowance
Energy	3.56% 103kcal	40.5% 1175kcal	2900kcal per day for Men 19-50 years
Fat	1.35% 1.3g	4.05% 3.93g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.22% 0.052g	1.6g per day for Men 19-50 years
Omega 6	3.74% 0.64g	3.22% 0.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.3% 16g	230% 299g	130g per day for Men 19-50 years
Sugars	0% 0g	12% 8.77g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	19% 7.14g	120% 45.6g	38g per day for Men 19-50 years
Protein	25.4% 14.2g	68% 38g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried White Mushrooms	Dried Shiitake Mushrooms	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.8% 0.38mg	99% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	141% 1.84mg	388% 5.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	350% 56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	115% 5.75mg	1738% 87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	295% 3.83mg	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	20% 79.4μg	162% 647μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	15.4% 14mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	5.3% 31.8IU	102% 611IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	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

	Stir-Fried White Mushrooms	Dried Shiitake Mushrooms	Recommended Dietary Allowance
Calcium	1.6% 16mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	128% 1.15mg	2278% 20.5mg	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	12.4% 0.99mg	85.3% 6.83mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	125% 524mg	420mg per day for Men 19-50 years
Manganese	8.1% 0.19mg	203% 4.67mg	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	59.5% 417mg	167% 1167mg	700mg per day for Men 19-50 years
Potassium	46.2% 1572mg	179% 6088mg	3400mg per day for Men 19-50 years
Selenium	100% 55μg	333% 183μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	3.44% 51.6mg	1500mg per day for Men 19-50 years
Zinc	20.6% 2.26mg	276% 30.4mg	11mg per day for Men 19-50 years
Water	9.77% 362g	1% 37.7g	3700g per day for Men 19-50 years

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

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

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

• 14 oz of Dried Shiitake Mushrooms contain 3.1 times more Vitamin B1, 2.7 times more Vitamin B2, 3.5 times more Vitamin B3, 15.1 times more Vitamin B5, 23 times more Vitamin B6, 8.2 times more Vitamin B9, more Vitamin C and 19.3 times more Vitamin D than Stir-Fried White Mushrooms.
• 14 ounces of Stir-Fried White Mushrooms have insufficient amounts of Vitamin C and Vitamin D
• Both Stir-Fried White Mushrooms as well as Dried Shiitake Mushrooms have insufficient amounts of Vitamin A, Vitamin B12, Vitamin E and Vitamin K in 14 ounces.

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

• 14 ounces of Stir-Fried White Mushrooms have 9.6 times more Water than Dried Shiitake Mushrooms.
• While 14 oz of Dried Shiitake Mushrooms contain 17.7 times more Copper, 6.9 times more Iron, 12 times more Magnesium, 25 times more Manganese, 2.8 times more Phosphorus, 3.9 times more Potassium, 3.3 times more Selenium and 13.4 times more Zinc than Stir-Fried White Mushrooms.
• Both Stir-Fried White Mushrooms as well as Dried Shiitake Mushrooms lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Dried Shiitake Mushrooms contain 11.4 times more Energy, 18.7 times more Carbohydrate, more Sugars, 6.4 times more Fiber and 2.7 times more Protein than Stir-Fried White Mushrooms.
• 14 ounces of Stir-Fried White Mushrooms provide inadequate amounts of Energy
• Both Stir-Fried White Mushrooms as well as Dried Shiitake Mushrooms provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.