Comparing Nutrients in 1 kilogram Boiled White Mushrooms VS White Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Boiled White Mushrooms	25%	12%	63%
White Mushrooms	43%	11%	46%

Macro Nutrients

	Boiled White Mushrooms	White Mushrooms	Recommended Dietary Allowance
Energy	9.66% 280kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	4.85% 4.7g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	1.56% 0.5g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	10.5% 1.8g	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	40.7% 53g	25% 32.6g	130g per day for Men 19-50 years
Sugars	32.3% 23.4g	27.3% 20g	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	2.34% 1.7g	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	% 15g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	58% 22g	26.3% 10g	38g per day for Men 19-50 years
Protein	38.8% 21.7g	55% 31g	56g per day for Men 19-50 years

Vitamins

	Boiled White Mushrooms	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	61% 0.73mg	67.5% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	231% 3mg	309% 4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	279% 44.6mg	225% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	432% 21.6mg	300% 15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73% 0.95mg	80% 1.04mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	302% 91μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	45% 180μg	42.5% 170μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	16.7% 0.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	44.4% 40mg	23.3% 21mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	13.3% 80IU	11.7% 70IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.67% 0.1mg	0.67% 0.1mg	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

	Boiled White Mushrooms	White Mushrooms	Recommended Dietary Allowance
Calcium	6% 60mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	560% 5.04mg	353% 3.18mg	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	218% 17.4mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	50% 1.15mg	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	124% 870mg	123% 860mg	700mg per day for Men 19-50 years
Potassium	105% 3560mg	94% 3180mg	3400mg per day for Men 19-50 years
Selenium	216% 119μg	169% 93μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	79% 8.7mg	47.3% 5.2mg	11mg per day for Men 19-50 years
Water	24.6% 911g	25% 925g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled White Mushrooms VS White Mushrooms per 1 kg

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

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

• 1 kilogram of Boiled White Mushrooms has 1.2 times more Vitamin B3, 1.4 times more Vitamin B5 and 1.9 times more Vitamin C than White Mushrooms.
• While 1 kg of Raw White Mushrooms contains 1.3 times more Vitamin B2 than Boiled and Drained White Mushrooms.
• Both Boiled White Mushrooms and White Mushrooms provide similar amounts of Vitamin B1, Vitamin B6 and Vitamin B9 per one kilogram.
• Both Boiled and Drained White Mushrooms as well as Raw White Mushrooms have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Boiled White Mushrooms vs White Mushrooms:

• 1 kilogram of Boiled White Mushrooms has 1.6 times more Copper, 3.5 times more Iron, 1.3 times more Magnesium, 2.4 times more Manganese, 1.3 times more Selenium and 1.7 times more Zinc than White Mushrooms.
• Both Boiled White Mushrooms and White Mushrooms contain similar levels of Phosphorus, Potassium and Water per one kilogram.
• Both Boiled and Drained White Mushrooms as well as Raw White Mushrooms lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled White Mushrooms has 1.6 times more Carbohydrate and 2.2 times more Fiber than White Mushrooms.
• While 1 kg of Raw White Mushrooms contains 1.4 times more Protein than Boiled and Drained White Mushrooms.
• Both Boiled White Mushrooms and White Mushrooms offer comparable quantities of Sugars per one kilogram.
• Both Boiled and Drained White Mushrooms as well as Raw White Mushrooms provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.