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

Macros Ratio

	Protein	Fat	Carbs
White Mushrooms	43%	11%	46%
Stir-Fried White Mushrooms	43%	9%	48%

Macro Nutrients

	White Mushrooms	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Energy	7.6% 220kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	3.4% 3.3g	97g per day for Men 19-50 years
Saturated Fat	1.56% 0.5g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	0% 0g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	9.4% 1.6g	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	25% 32.6g	31% 40.4g	130g per day for Men 19-50 years
Sugars	27.3% 20g	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	2.34% 1.7g	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	% 15g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	26.3% 10g	47.4% 18g	38g per day for Men 19-50 years
Protein	55% 31g	64% 35.8g	56g per day for Men 19-50 years

Vitamins

	White 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	67.5% 0.81mg	80% 0.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	309% 4mg	356% 4.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	225% 36mg	249% 40mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	300% 15mg	290% 14.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80% 1.04mg	32.3% 0.42mg	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	50% 200μg	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	0% 0mg	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% 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

	White Mushrooms	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Calcium	3% 30mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	353% 3.18mg	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	62.5% 5mg	31.3% 2.5mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	20.4% 0.47mg	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	123% 860mg	150% 1050mg	700mg per day for Men 19-50 years
Potassium	94% 3180mg	116% 3960mg	3400mg per day for Men 19-50 years
Selenium	169% 93μg	253% 139μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	47.3% 5.2mg	52% 5.7mg	11mg per day for Men 19-50 years
Water	25% 925g	24.6% 911g	3700g per day for Men 19-50 years

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

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

• 1 kilogram of White Mushrooms has 2.5 times more Vitamin B6 and more Vitamin C than Stir-Fried White Mushrooms.
• Both White Mushrooms and Stir-Fried White Mushrooms provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B9 per one kilogram.
• 1 kilogram of Stir-Fried White Mushrooms have insufficient amounts of Vitamin C
• Both Raw White Mushrooms as well as Stir-Fried 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 White Mushrooms vs Stir-Fried White Mushrooms:

• 1 kilogram of White Mushrooms has 2 times more Iron than Stir-Fried White Mushrooms.
• While 1 kg of Stir-Fried White Mushrooms contains 1.5 times more Selenium than Raw White Mushrooms.
• Both White Mushrooms and Stir-Fried White Mushrooms contain similar levels of Copper, Magnesium, Manganese, Phosphorus, Potassium, Zinc and Water per one kilogram.
• Both Raw White 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 White Mushrooms has more Sugars than Stir-Fried White Mushrooms.
• While 1 kg of Stir-Fried White Mushrooms contains 1.8 times more Fiber than Raw White Mushrooms.
• Both White Mushrooms and Stir-Fried White Mushrooms offer comparable quantities of Carbohydrate and Protein per one kilogram.
• Both Raw White Mushrooms as well as Stir-Fried White Mushrooms provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.