Comparing Nutrients in 1 kilogram White Mushrooms VS Boiled White Mushrooms

Macros Ratio

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

Macro Nutrients

	White Mushrooms	Boiled White Mushrooms	Recommended Dietary Allowance
Energy	7.6% 220kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	4.85% 4.7g	97g per day for Men 19-50 years
Saturated Fat	1.56% 0.5g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	9.4% 1.6g	10.5% 1.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.6g	40.7% 53g	130g per day for Men 19-50 years
Sugars	27.3% 20g	32.3% 23.4g	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	2.34% 1.7g	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	% 15g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	26.3% 10g	58% 22g	38g per day for Men 19-50 years
Protein	55% 31g	38.8% 21.7g	56g per day for Men 19-50 years

Vitamins

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

	White Mushrooms	Boiled White Mushrooms	Recommended Dietary Allowance
Calcium	3% 30mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	353% 3.18mg	560% 5.04mg	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	62.5% 5mg	218% 17.4mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	20.4% 0.47mg	50% 1.15mg	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	123% 860mg	124% 870mg	700mg per day for Men 19-50 years
Potassium	94% 3180mg	105% 3560mg	3400mg per day for Men 19-50 years
Selenium	169% 93μg	216% 119μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	47.3% 5.2mg	79% 8.7mg	11mg per day for Men 19-50 years
Water	25% 925g	24.6% 911g	3700g per day for Men 19-50 years

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

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

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

• Boiled and Drained White Mushrooms contain 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 Raw White Mushrooms.
• Both Raw White Mushrooms and Boiled and Drained White Mushrooms have similar amounts of Phosphorus, Potassium and Water per 1 kg.
• Both Raw White Mushrooms as well as Boiled and Drained White Mushrooms have insufficient amounts of Calcium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw White Mushrooms have 1.4 times more Protein than Boiled and Drained White Mushrooms.
• While Boiled and Drained White Mushrooms contain 1.6 times more Carbohydrate and 2.2 times more Fiber than Raw White Mushrooms.
• Both Raw White Mushrooms and Boiled and Drained White Mushrooms have similar amounts of Omega 6 and Sugars per 1 kg.
• Both Raw White Mushrooms as well as Boiled and Drained White Mushrooms have insufficient amounts of Energy, Fat, Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.