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

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried White Mushrooms	43%	9%	48%
Boiled White Mushrooms	25%	12%	63%

Macro Nutrients

	Stir-Fried White Mushrooms	Boiled White Mushrooms	Recommended Dietary Allowance
Energy	3.56% 103kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	1.35% 1.3g	1.92% 1.87g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	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	12.3% 16g	16% 21g	130g per day for Men 19-50 years
Sugars	0% 0g	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% 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	23% 8.73g	38g per day for Men 19-50 years
Protein	25.4% 14.2g	15.4% 8.6g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried 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	31.8% 0.38mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	141% 1.84mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	111% 17.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	115% 5.75mg	171% 8.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	29% 0.38mg	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	18% 71.4μg	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	17.6% 16mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	5.3% 31.8IU	5.3% 31.8IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	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

	Stir-Fried White Mushrooms	Boiled White Mushrooms	Recommended Dietary Allowance
Calcium	1.6% 16mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	128% 1.15mg	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	12.4% 0.99mg	86.3% 6.9mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	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	59.5% 417mg	49.3% 345mg	700mg per day for Men 19-50 years
Potassium	46.2% 1572mg	41.6% 1413mg	3400mg per day for Men 19-50 years
Selenium	100% 55μg	86% 47.2μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	20.6% 2.26mg	31.4% 3.45mg	11mg per day for Men 19-50 years
Water	9.77% 362g	9.77% 361g	3700g per day for Men 19-50 years

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

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

• 14 ounces of Stir-Fried White Mushrooms have 1.3 times more Vitamin B1 and 1.5 times more Vitamin B2 than Boiled White Mushrooms.
• While 14 oz of Boiled and Drained White Mushrooms contain 1.5 times more Vitamin B5, 2.3 times more Vitamin B6 and more Vitamin C than Stir-Fried White Mushrooms.
• Both Stir-Fried White Mushrooms and Boiled White Mushrooms provide similar amounts of Vitamin B3 and Vitamin B9 per 14 ounces.
• 14 ounces of Stir-Fried White Mushrooms have insufficient amounts of Vitamin C
• Both Stir-Fried White Mushrooms as well as Boiled and Drained 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 Stir-Fried White Mushrooms vs Boiled White Mushrooms:

• 14 ounces of Stir-Fried White Mushrooms have 1.2 times more Phosphorus than Boiled White Mushrooms.
• While 14 oz of Boiled and Drained White Mushrooms contain 1.7 times more Copper, 7 times more Iron, 2.4 times more Manganese and 1.5 times more Zinc than Stir-Fried White Mushrooms.
• Both Stir-Fried White Mushrooms and Boiled White Mushrooms contain similar levels of Magnesium, Potassium, Selenium and Water per 14 ounces.
• Both Stir-Fried White Mushrooms as well as Boiled and Drained White Mushrooms lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Stir-Fried White Mushrooms have 1.6 times more Protein than Boiled White Mushrooms.
• While 14 oz of Boiled and Drained White Mushrooms contain 1.3 times more Carbohydrate and more Sugars than Stir-Fried White Mushrooms.
• Both Stir-Fried White Mushrooms and Boiled White Mushrooms offer comparable quantities of Fiber per 14 ounces.
• Both Stir-Fried White Mushrooms as well as Boiled and Drained White Mushrooms provide inadequate amounts of Energy, Omega 3 and Omega 6 in 14 ounces.