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

Macros Ratio

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

Macro Nutrients

	Stir-Fried Shiitake Mushrooms	Cooked Shiitake Mushrooms	Recommended Dietary Allowance
Energy	13.4% 390kcal	19.3% 560kcal	2900kcal per day for Men 19-50 years
Fat	3.6% 3.5g	2.27% 2.2g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	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	8.94% 1.52g	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	59% 76.8g	111% 144g	130g per day for Men 19-50 years
Sugars	4.14% 3g	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	0% 0g	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	% 3g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	95% 36g	55.3% 21g	38g per day for Men 19-50 years
Protein	61.6% 34.5g	28% 15.6g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried Shiitake Mushrooms	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	82.5% 0.99mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	211% 2.74mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	242% 38.7mg	94% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	272% 13.6mg	718% 36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	134% 1.74mg	122% 1.6mg	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	35% 140μg	52.5% 210μg	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	3.33% 3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	35% 210IU	46.7% 280IU	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

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

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

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

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

• Stir-Fried Shiitake Mushrooms have 1.2 times more Iron, 1.4 times more Magnesium, 3.8 times more Phosphorus and 2.8 times more Potassium than Cooked Shiitake Mushrooms no Salt.
• While Cooked Shiitake Mushrooms no Salt contain 5.5 times more Copper, 3.9 times more Selenium and 1.4 times more Zinc than Stir-Fried Shiitake Mushrooms.
• Both Stir-Fried Shiitake Mushrooms and Cooked Shiitake Mushrooms no Salt have similar amounts of Manganese and Water per 1 kg.
• Both Stir-Fried Shiitake Mushrooms as well as Cooked Shiitake Mushrooms no Salt have insufficient amounts of Calcium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

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