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

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried White Mushrooms	43%	9%	48%
Stir-Fried Shiitake Mushrooms	29%	7%	64%

Macro Nutrients

	Stir-Fried White Mushrooms	Stir-Fried Shiitake Mushrooms	Recommended Dietary Allowance
Energy	3.56% 103kcal	5.34% 155kcal	2900kcal per day for Men 19-50 years
Fat	1.35% 1.3g	1.43% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.4% 0.13g	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	3.55% 0.6g	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	23.4% 30.5g	130g per day for Men 19-50 years
Sugars	0% 0g	1.64% 1.2g	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	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	% 0g	% 1.2g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	19% 7.14g	37.6% 14.3g	38g per day for Men 19-50 years
Protein	25.4% 14.2g	24.5% 13.7g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried White Mushrooms	Stir-Fried 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	32.7% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	141% 1.84mg	83.7% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	96% 15.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	115% 5.75mg	108% 5.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	53% 0.69mg	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	14% 55.6μg	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	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	5.3% 31.8IU	14% 83.3IU	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	Stir-Fried Shiitake Mushrooms	Recommended Dietary Allowance
Calcium	1.6% 16mg	0.79% 7.94mg	1000mg per day for Men 19-50 years
Copper	128% 1.15mg	72% 0.65mg	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	26.3% 2.1mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	18% 75.4mg	420mg per day for Men 19-50 years
Manganese	8.1% 0.19mg	38.5% 0.89mg	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	63% 441mg	700mg per day for Men 19-50 years
Potassium	46.2% 1572mg	38% 1294mg	3400mg per day for Men 19-50 years
Selenium	100% 55μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	20.6% 2.26mg	34.6% 3.8mg	11mg per day for Men 19-50 years
Water	9.77% 362g	9.4% 348g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of Stir-Fried White Mushrooms versus 14 oz of Stir-Fried 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 Stir-Fried Shiitake Mushrooms:

• 14 ounces of Stir-Fried White Mushrooms have 1.7 times more Vitamin B2 and 1.4 times more Vitamin B9 than Stir-Fried Shiitake Mushrooms.
• While 14 oz of Stir-Fried Shiitake Mushrooms contain 4.1 times more Vitamin B6 and 2.6 times more Vitamin D than Stir-Fried White Mushrooms.
• Both Stir-Fried White Mushrooms and Stir-Fried Shiitake Mushrooms provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B5 per 14 ounces.
• 14 ounces of Stir-Fried White Mushrooms have insufficient amounts of Vitamin D
• Both Stir-Fried White Mushrooms as well as Stir-Fried Shiitake Mushrooms have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin E and Vitamin K in 14 ounces.

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

• 14 ounces of Stir-Fried White Mushrooms have 1.8 times more Copper, 1.2 times more Potassium and 2.2 times more Selenium than Stir-Fried Shiitake Mushrooms.
• While 14 oz of Stir-Fried Shiitake Mushrooms contain 2.1 times more Iron, 1.7 times more Magnesium, 4.7 times more Manganese and 1.7 times more Zinc than Stir-Fried White Mushrooms.
• Both Stir-Fried White Mushrooms and Stir-Fried Shiitake Mushrooms contain similar levels of Phosphorus and Water per 14 ounces.
• Both Stir-Fried White Mushrooms as well as Stir-Fried Shiitake Mushrooms lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Stir-Fried Shiitake Mushrooms contain 1.9 times more Carbohydrate and 2 times more Fiber than Stir-Fried White Mushrooms.
• Both Stir-Fried White Mushrooms and Stir-Fried Shiitake Mushrooms offer comparable quantities of Protein per 14 ounces.
• Both Stir-Fried White Mushrooms as well as Stir-Fried Shiitake Mushrooms provide inadequate amounts of Energy, Omega 3 and Omega 6 in 14 ounces.