Comparing Nutrients in 1 kilogram Oyster Mushrooms VS Microwaved White Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Oyster Mushrooms	32%	9%	59%
Microwaved White Mushrooms	36%	9%	55%

Macro Nutrients

	Oyster Mushrooms	Microwaved White Mushrooms	Recommended Dietary Allowance
Energy	11.4% 330kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	4.74% 4.6g	97g per day for Men 19-50 years
Saturated Fat	1.94% 0.62g	1.88% 0.6g	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	7.24% 1.23g	16.5% 2.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47% 61g	46.5% 60.4g	130g per day for Men 19-50 years
Sugars	15.3% 11g	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% 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	% 11g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	60.5% 23g	65.8% 25g	38g per day for Men 19-50 years
Protein	59% 33g	70% 39g	56g per day for Men 19-50 years

Vitamins

	Oyster Mushrooms	Microwaved White Mushrooms	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	104% 1.25mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	268% 3.5mg	332% 4.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	310% 49.6mg	334% 53.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	258% 13mg	392% 19.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84.6% 1.1mg	37.7% 0.49mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	235% 70.4μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	95% 380μg	40% 160μg	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	48.3% 290IU	18.3% 110IU	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

	Oyster Mushrooms	Microwaved White Mushrooms	Recommended Dietary Allowance
Calcium	3% 30mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	271% 2.44mg	411% 3.7mg	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	166% 13.3mg	41.3% 3.3mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	28% 0.64mg	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	181% 1270mg	700mg per day for Men 19-50 years
Potassium	124% 4200mg	144% 4880mg	3400mg per day for Men 19-50 years
Selenium	47.3% 26μg	327% 180μg	55μg per day for Men 19-50 years
Sodium	12% 180mg	11.3% 170mg	1500mg per day for Men 19-50 years
Zinc	70% 7.7mg	66.4% 7.3mg	11mg per day for Men 19-50 years
Water	24% 892g	24% 885g	3700g per day for Men 19-50 years

Nutrient Comparison: Oyster Mushrooms VS Microwaved White Mushrooms per 1 kg

Compare the macro and micronutrient content in 1 kg of Oyster Mushrooms versus 1 kg of Microwaved White Mushrooms to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Oyster Mushrooms vs Microwaved White Mushrooms:

• 1 kilogram of Oyster Mushrooms has 2.1 times more Vitamin B1, 2.2 times more Vitamin B6, 2.4 times more Vitamin B9 and 2.6 times more Vitamin D than Microwaved White Mushrooms.
• While 1 kg of Microwaved White Mushrooms contains 1.5 times more Vitamin B5 than Raw Oyster Mushrooms.
• Both Oyster Mushrooms and Microwaved White Mushrooms provide similar amounts of Vitamin B2 and Vitamin B3 per one kilogram.
• 1 kilogram of Microwaved White Mushrooms have insufficient amounts of Vitamin D
• Both Raw Oyster Mushrooms as well as Microwaved White Mushrooms have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Oyster Mushrooms vs Microwaved White Mushrooms:

• 1 kilogram of Oyster Mushrooms has 4 times more Iron, 1.3 times more Magnesium and 1.8 times more Manganese than Microwaved White Mushrooms.
• While 1 kg of Microwaved White Mushrooms contains 1.5 times more Copper and 6.9 times more Selenium than Raw Oyster Mushrooms.
• Both Oyster Mushrooms and Microwaved White Mushrooms contain similar levels of Phosphorus, Potassium, Zinc and Water per one kilogram.
• Both Raw Oyster Mushrooms as well as Microwaved White Mushrooms lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• Both Raw Oyster Mushrooms and Microwaved White Mushrooms have similar amounts of macro-nutrients per 1 kg
• Both Oyster Mushrooms and Microwaved White Mushrooms offer comparable quantities of Carbohydrate, Fiber and Protein per one kilogram.
• Both Raw Oyster Mushrooms as well as Microwaved White Mushrooms provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.