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

Macros Ratio

	Protein	Fat	Carbs
Dried Shiitake Mushrooms	11%	3%	86%
Stir-Fried White Mushrooms	43%	9%	48%

Macro Nutrients

	Dried Shiitake Mushrooms	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Energy	102% 2960kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	10.2% 9.9g	3.4% 3.3g	97g per day for Men 19-50 years
Saturated Fat	7.03% 2.25g	1.25% 0.4g	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	9.4% 1.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	580% 754g	31% 40.4g	130g per day for Men 19-50 years
Sugars	30.5% 22g	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	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	303% 115g	47.4% 18g	38g per day for Men 19-50 years
Protein	171% 96g	64% 35.8g	56g per day for Men 19-50 years

Vitamins

	Dried Shiitake Mushrooms	Stir-Fried 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	250% 3mg	80% 0.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	977% 12.7mg	356% 4.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	881% 141mg	249% 40mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4380% 219mg	290% 14.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	742% 9.65mg	32.3% 0.42mg	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	50% 200μg	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	13.3% 80IU	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 White Mushrooms	Recommended Dietary Allowance
Calcium	11% 110mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	5739% 51.7mg	323% 2.9mg	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	31.3% 2.5mg	8mg per day for Men 19-50 years
Magnesium	314% 1320mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	511% 11.8mg	20.4% 0.47mg	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	150% 1050mg	700mg per day for Men 19-50 years
Potassium	451% 15340mg	116% 3960mg	3400mg per day for Men 19-50 years
Selenium	838% 461μg	253% 139μg	55μg per day for Men 19-50 years
Sodium	8.67% 130mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	696% 76.6mg	52% 5.7mg	11mg per day for Men 19-50 years
Water	2.57% 95g	24.6% 911g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Dried Shiitake Mushrooms versus 1 kg of Stir-Fried White 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 White Mushrooms:

• 1 kilogram of Dried Shiitake Mushrooms has 3.1 times more Vitamin B1, 2.7 times more Vitamin B2, 3.5 times more Vitamin B3, 15.1 times more Vitamin B5, 23 times more Vitamin B6, 8.2 times more Vitamin B9, more Vitamin C and 19.3 times more Vitamin D than Stir-Fried White Mushrooms.
• 1 kilogram of Stir-Fried White Mushrooms have insufficient amounts of Vitamin C and Vitamin D
• Both Dried Shiitake Mushrooms as well as Stir-Fried White 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 White Mushrooms:

• 1 kilogram of Dried Shiitake Mushrooms has 17.7 times more Copper, 6.9 times more Iron, 12 times more Magnesium, 25 times more Manganese, 2.8 times more Phosphorus, 3.9 times more Potassium, 3.3 times more Selenium and 13.4 times more Zinc than Stir-Fried White Mushrooms.
• While 1 kg of Stir-Fried White Mushrooms contains 9.6 times more Water than Dried Shiitake Mushrooms.
• Both Dried Shiitake Mushrooms as well as Stir-Fried White Mushrooms lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Shiitake Mushrooms has 11.4 times more Energy, 18.7 times more Carbohydrate, more Sugars, 6.4 times more Fiber and 2.7 times more Protein than Stir-Fried White Mushrooms.
• 1 kilogram of Stir-Fried White Mushrooms provide inadequate amounts of Energy
• Both Dried Shiitake Mushrooms as well as Stir-Fried White Mushrooms provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.