Comparing Nutrients in 1 kilogram Brown Mushrooms, Italian, Or Crimini VS Cooked Shiitake Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Brown Mushrooms, Italian, Or Crimini	36%	3%	61%
Cooked Shiitake Mushrooms	9%	3%	88%

Macro Nutrients

	Brown Mushrooms, Italian, Or Crimini	Cooked Shiitake Mushrooms	Recommended Dietary Allowance
Energy	7.6% 220kcal	19.3% 560kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	2.27% 2.2g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	1.56% 0.5g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	2.35% 0.4g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 43g	111% 144g	130g per day for Men 19-50 years
Sugars	23.7% 17g	53% 38.4g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	15.8% 6g	55.3% 21g	38g per day for Men 19-50 years
Protein	44.6% 25g	28% 15.6g	56g per day for Men 19-50 years

Vitamins

	Brown Mushrooms, Italian, Or Crimini	Cooked 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	79% 0.95mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	377% 4.9mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	238% 38mg	94% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	300% 15mg	718% 36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84.6% 1.1mg	122% 1.6mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	420% 126μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	62.5% 250μg	52.5% 210μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	41.7% 1μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	3.33% 3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	5% 30IU	46.7% 280IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.67% 0.1mg	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

	Brown Mushrooms, Italian, Or Crimini	Cooked Shiitake Mushrooms	Recommended Dietary Allowance
Calcium	18% 180mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	556% 5mg	996% 8.96mg	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	50% 4mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	61.7% 1.42mg	88.7% 2.04mg	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	171% 1200mg	41.4% 290mg	700mg per day for Men 19-50 years
Potassium	132% 4480mg	34.4% 1170mg	3400mg per day for Men 19-50 years
Selenium	473% 260μg	451% 248μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	100% 11mg	121% 13.3mg	11mg per day for Men 19-50 years
Water	25% 921g	22.6% 835g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Brown Mushrooms, Italian, Or Crimini vs Cooked Shiitake Mushrooms:

• Raw Brown Mushrooms, Italian, Or Crimini have 2.6 times more Vitamin B1, 2.9 times more Vitamin B2, 2.5 times more Vitamin B3 and more Vitamin B12 than Cooked Shiitake Mushrooms no Salt.
• While Cooked Shiitake Mushrooms no Salt contain 2.4 times more Vitamin B5, 1.4 times more Vitamin B6 and 9.3 times more Vitamin D than Raw Brown Mushrooms, Italian, Or Crimini.
• Both Raw Brown Mushrooms, Italian, Or Crimini and Cooked Shiitake Mushrooms no Salt have similar amounts of Vitamin B9 per 1 kg.
• Both Raw Brown Mushrooms, Italian, Or Crimini as well as Cooked Shiitake Mushrooms no Salt have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Brown Mushrooms, Italian, Or Crimini vs Cooked Shiitake Mushrooms:

• Raw Brown Mushrooms, Italian, Or Crimini have 6 times more Calcium, 4.1 times more Phosphorus and 3.8 times more Potassium than Cooked Shiitake Mushrooms no Salt.
• While Cooked Shiitake Mushrooms no Salt contain 1.8 times more Copper, 1.6 times more Magnesium and 1.4 times more Manganese than Raw Brown Mushrooms, Italian, Or Crimini.
• Both Raw Brown Mushrooms, Italian, Or Crimini and Cooked Shiitake Mushrooms no Salt have similar amounts of Iron, Selenium, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Brown Mushrooms, Italian, Or Crimini have 1.6 times more Protein than Cooked Shiitake Mushrooms no Salt.
• While Cooked Shiitake Mushrooms no Salt contain 2.5 times more Energy, 3.3 times more Carbohydrate, 2.2 times more Sugars and 3.5 times more Fiber than Raw Brown Mushrooms, Italian, Or Crimini.
• Both Raw Brown Mushrooms, Italian, Or Crimini as well as Cooked Shiitake Mushrooms no Salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.