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

Macros Ratio

	Protein	Fat	Carbs
Dried Shiitake Mushrooms	11%	3%	86%
Stir-Fried Shiitake Mushrooms	29%	7%	64%

Macro Nutrients

	Dried Shiitake Mushrooms	Stir-Fried Shiitake Mushrooms	Recommended Dietary Allowance
Energy	102% 2960kcal	13.4% 390kcal	2900kcal per day for Men 19-50 years
Fat	10.2% 9.9g	3.6% 3.5g	97g per day for Men 19-50 years
Saturated Fat	7.03% 2.25g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	8.13% 0.13g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	8.1% 1.38g	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	580% 754g	59% 76.8g	130g per day for Men 19-50 years
Sugars	30.5% 22g	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	303% 115g	95% 36g	38g per day for Men 19-50 years
Protein	171% 96g	61.6% 34.5g	56g per day for Men 19-50 years

Vitamins

	Dried 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	250% 3mg	82.5% 0.99mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	977% 12.7mg	211% 2.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	881% 141mg	242% 38.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4380% 219mg	272% 13.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	742% 9.65mg	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	408% 1630μg	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	39% 35mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	257% 1540IU	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

	Dried Shiitake Mushrooms	Stir-Fried Shiitake Mushrooms	Recommended Dietary Allowance
Calcium	11% 110mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	5739% 51.7mg	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	215% 17mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	314% 1320mg	45.2% 190mg	420mg per day for Men 19-50 years
Manganese	511% 11.8mg	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	420% 2940mg	159% 1110mg	700mg per day for Men 19-50 years
Potassium	451% 15340mg	96% 3260mg	3400mg per day for Men 19-50 years
Selenium	838% 461μg	115% 63μg	55μg per day for Men 19-50 years
Sodium	8.67% 130mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	696% 76.6mg	87.3% 9.6mg	11mg per day for Men 19-50 years
Water	2.57% 95g	23.7% 877g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Shiitake Mushrooms VS Stir-Fried Shiitake Mushrooms per 1 kg

Compare the macro and micronutrient content in 1 kg of Dried Shiitake Mushrooms versus 1 kg of Stir-Fried Shiitake Mushrooms to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Dried Shiitake Mushrooms has 3 times more Vitamin B1, 4.6 times more Vitamin B2, 3.6 times more Vitamin B3, 16.1 times more Vitamin B5, 5.5 times more Vitamin B6, 11.6 times more Vitamin B9, more Vitamin C and 7.3 times more Vitamin D than Stir-Fried Shiitake Mushrooms.
• 1 kilogram of Stir-Fried Shiitake Mushrooms have insufficient amounts of Vitamin C
• Both Dried Shiitake Mushrooms as well as Stir-Fried Shiitake Mushrooms have insufficient amounts of Vitamin A, Vitamin B12, Vitamin E and Vitamin K in one kilogram.

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

• 1 kilogram of Dried Shiitake Mushrooms has 31.7 times more Copper, 3.2 times more Iron, 6.9 times more Magnesium, 5.3 times more Manganese, 2.6 times more Phosphorus, 4.7 times more Potassium, 7.3 times more Selenium and 8 times more Zinc than Stir-Fried Shiitake Mushrooms.
• While 1 kg of Stir-Fried Shiitake Mushrooms contains 9.2 times more Water than Dried Shiitake Mushrooms.
• Both Dried Shiitake Mushrooms as well as Stir-Fried Shiitake Mushrooms lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Shiitake Mushrooms has 7.6 times more Energy, 9.8 times more Carbohydrate, 7.4 times more Sugars, 3.2 times more Fiber and 2.8 times more Protein than Stir-Fried Shiitake Mushrooms.
• 1 kilogram of Stir-Fried Shiitake Mushrooms provide inadequate amounts of Energy
• Both Dried Shiitake Mushrooms as well as Stir-Fried Shiitake Mushrooms provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.