Comparing Nutrients in 1 kilogram Cooked Shiitake Mushrooms VS Stir-Fried Shiitake Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Cooked Shiitake Mushrooms	9%	3%	88%
Stir-Fried Shiitake Mushrooms	29%	7%	64%

Macro Nutrients

	Cooked Shiitake Mushrooms	Stir-Fried Shiitake Mushrooms	Recommended Dietary Allowance
Energy	19.3% 560kcal	13.4% 390kcal	2900kcal per day for Men 19-50 years
Fat	2.27% 2.2g	3.6% 3.5g	97g per day for Men 19-50 years
Saturated Fat	1.56% 0.5g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	8.94% 1.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	111% 144g	59% 76.8g	130g per day for Men 19-50 years
Sugars	53% 38.4g	4.14% 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	NA	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	NA	% 3g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	55.3% 21g	95% 36g	38g per day for Men 19-50 years
Protein	28% 15.6g	61.6% 34.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Shiitake 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% 0.37mg	82.5% 0.99mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	211% 2.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	94% 15mg	242% 38.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	718% 36mg	272% 13.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	122% 1.6mg	134% 1.74mg	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	52.5% 210μg	35% 140μg	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	3.33% 3mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	46.7% 280IU	35% 210IU	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

	Cooked Shiitake Mushrooms	Stir-Fried Shiitake Mushrooms	Recommended Dietary Allowance
Calcium	3% 30mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	996% 8.96mg	181% 1.63mg	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	55% 4.4mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	45.2% 190mg	420mg per day for Men 19-50 years
Manganese	88.7% 2.04mg	97% 2.23mg	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	41.4% 290mg	159% 1110mg	700mg per day for Men 19-50 years
Potassium	34.4% 1170mg	96% 3260mg	3400mg per day for Men 19-50 years
Selenium	451% 248μg	115% 63μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	121% 13.3mg	87.3% 9.6mg	11mg per day for Men 19-50 years
Water	22.6% 835g	23.7% 877g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cooked Shiitake Mushrooms vs Stir-Fried Shiitake Mushrooms:

• Cooked Shiitake Mushrooms no Salt have 2.6 times more Vitamin B5, 1.5 times more Vitamin B9 and 1.3 times more Vitamin D than Stir-Fried Shiitake Mushrooms.
• While Stir-Fried Shiitake Mushrooms contain 2.7 times more Vitamin B1, 1.6 times more Vitamin B2 and 2.6 times more Vitamin B3 than Cooked Shiitake Mushrooms no Salt.
• Both Cooked Shiitake Mushrooms no Salt and Stir-Fried Shiitake Mushrooms have similar amounts of Vitamin B6 per 1 kg.
• Both Cooked Shiitake Mushrooms no Salt as well as Stir-Fried Shiitake Mushrooms have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin E and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Cooked Shiitake Mushrooms vs Stir-Fried Shiitake Mushrooms:

• Cooked Shiitake Mushrooms no Salt have 5.5 times more Copper, 3.9 times more Selenium and 1.4 times more Zinc than Stir-Fried Shiitake Mushrooms.
• While Stir-Fried Shiitake Mushrooms contain 1.4 times more Magnesium, 3.8 times more Phosphorus and 2.8 times more Potassium than Cooked Shiitake Mushrooms no Salt.
• Both Cooked Shiitake Mushrooms no Salt and Stir-Fried Shiitake Mushrooms have similar amounts of Iron, Manganese and Water per 1 kg.
• Both Cooked Shiitake Mushrooms no Salt as well as Stir-Fried Shiitake Mushrooms have insufficient amounts of Calcium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cooked Shiitake Mushrooms no Salt have 1.4 times more Energy, 1.9 times more Carbohydrate and 12.8 times more Sugars than Stir-Fried Shiitake Mushrooms.
• While Stir-Fried Shiitake Mushrooms contain 1.7 times more Fiber and 2.2 times more Protein than Cooked Shiitake Mushrooms no Salt.
• Both Cooked Shiitake Mushrooms no Salt as well as Stir-Fried Shiitake Mushrooms have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.