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

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried White Mushrooms	43%	9%	48%
Stir-Fried Shiitake Mushrooms	29%	7%	64%

Macro Nutrients

	Stir-Fried White Mushrooms	Stir-Fried Shiitake Mushrooms	Recommended Dietary Allowance
Energy	8.97% 260kcal	13.4% 390kcal	2900kcal per day for Men 19-50 years
Fat	3.4% 3.3g	3.6% 3.5g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	1% 0.32g	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	8.94% 1.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40.4g	59% 76.8g	130g per day for Men 19-50 years
Sugars	0% 0g	4.14% 3g	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	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	% 0g	% 3g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	47.4% 18g	95% 36g	38g per day for Men 19-50 years
Protein	64% 35.8g	61.6% 34.5g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried White Mushrooms	Stir-Fried 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	80% 0.96mg	82.5% 0.99mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	356% 4.63mg	211% 2.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	249% 40mg	242% 38.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	290% 14.5mg	272% 13.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.3% 0.42mg	134% 1.74mg	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	50% 200μg	35% 140μg	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	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	13.3% 80IU	35% 210IU	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 White Mushrooms	Stir-Fried Shiitake Mushrooms	Recommended Dietary Allowance
Calcium	4% 40mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	323% 2.9mg	181% 1.63mg	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	31.3% 2.5mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	45.2% 190mg	420mg per day for Men 19-50 years
Manganese	20.4% 0.47mg	97% 2.23mg	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	150% 1050mg	159% 1110mg	700mg per day for Men 19-50 years
Potassium	116% 3960mg	96% 3260mg	3400mg per day for Men 19-50 years
Selenium	253% 139μg	115% 63μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	52% 5.7mg	87.3% 9.6mg	11mg per day for Men 19-50 years
Water	24.6% 911g	23.7% 877g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Stir-Fried White Mushrooms has 1.7 times more Vitamin B2 and 1.4 times more Vitamin B9 than Stir-Fried Shiitake Mushrooms.
• While 1 kg of Stir-Fried Shiitake Mushrooms contains 4.1 times more Vitamin B6 and 2.6 times more Vitamin D than Stir-Fried White Mushrooms.
• Both Stir-Fried White Mushrooms and Stir-Fried Shiitake Mushrooms provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B5 per one kilogram.
• 1 kilogram of Stir-Fried White Mushrooms have insufficient amounts of Vitamin D
• Both Stir-Fried White Mushrooms as well as Stir-Fried Shiitake Mushrooms have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin E and Vitamin K in one kilogram.

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

• 1 kilogram of Stir-Fried White Mushrooms has 1.8 times more Copper, 1.2 times more Potassium and 2.2 times more Selenium than Stir-Fried Shiitake Mushrooms.
• While 1 kg of Stir-Fried Shiitake Mushrooms contains 2.1 times more Iron, 1.7 times more Magnesium, 4.7 times more Manganese and 1.7 times more Zinc than Stir-Fried White Mushrooms.
• Both Stir-Fried White Mushrooms and Stir-Fried Shiitake Mushrooms contain similar levels of Phosphorus and Water per one kilogram.
• Both Stir-Fried White Mushrooms as well as Stir-Fried Shiitake Mushrooms lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Stir-Fried Shiitake Mushrooms contains 1.9 times more Carbohydrate and 2 times more Fiber than Stir-Fried White Mushrooms.
• Both Stir-Fried White Mushrooms and Stir-Fried Shiitake Mushrooms offer comparable quantities of Protein per one kilogram.
• Both Stir-Fried White Mushrooms as well as Stir-Fried Shiitake Mushrooms provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.