Comparing Nutrients in 1 pound Canned Mushrooms VS Stir-Fried Shiitake Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Canned Mushrooms	25%	9%	66%
Stir-Fried Shiitake Mushrooms	29%	7%	64%

Macro Nutrients

	Canned Mushrooms	Stir-Fried Shiitake Mushrooms	Recommended Dietary Allowance
Energy	3.9% 113kcal	6.1% 177kcal	2900kcal per day for Men 19-50 years
Fat	1.36% 1.3g	1.64% 1.6g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	0.45% 0.15g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.96% 0.5g	4.06% 0.69g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.8% 23g	26.8% 35g	130g per day for Men 19-50 years
Sugars	14.6% 10.6g	1.88% 1.36g	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	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	NA	% 1.36g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	28.6% 11g	43% 16.3g	38g per day for Men 19-50 years
Protein	15% 8.5g	28% 15.6g	56g per day for Men 19-50 years

Vitamins

	Canned 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	32% 0.39mg	37.4% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	96% 1.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.23mg	110% 17.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73.6% 3.68mg	123% 6.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.3% 0.28mg	60.7% 0.79mg	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	13.6% 54.4μg	16% 63.5μg	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	6.05% 36.3IU	16% 95IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.3% 0.045mg	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

	Canned Mushrooms	Stir-Fried Shiitake Mushrooms	Recommended Dietary Allowance
Calcium	5% 50mg	0.91% 9.07mg	1000mg per day for Men 19-50 years
Copper	118% 1.07mg	82% 0.74mg	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	44.8% 3.6mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	20.5% 86mg	420mg per day for Men 19-50 years
Manganese	17% 0.39mg	44% 1mg	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	42.8% 299mg	72% 503mg	700mg per day for Men 19-50 years
Potassium	17.2% 585mg	43.5% 1479mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	52% 28.6μg	55μg per day for Men 19-50 years
Sodium	129% 1928mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	29.7% 3.27mg	39.6% 4.35mg	11mg per day for Men 19-50 years
Water	11% 413g	10.8% 398g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Mushrooms VS Stir-Fried Shiitake Mushrooms per 1 lb

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

Lets compare vitamin content per 1 pound of Canned Mushrooms vs Stir-Fried Shiitake Mushrooms:

• 1 lb of Stir-Fried Shiitake Mushrooms contains 13 times more Vitamin B2, 2.4 times more Vitamin B3, 1.7 times more Vitamin B5, 2.9 times more Vitamin B6 and 2.6 times more Vitamin D than Canned Mushrooms, Solids.
• Both Canned Mushrooms and Stir-Fried Shiitake Mushrooms provide similar amounts of Vitamin B1 and Vitamin B9 per one pound.
• 1 pound of Canned Mushrooms have insufficient amounts of Vitamin B2 and Vitamin D
• Both Canned Mushrooms, Solids as well as Stir-Fried Shiitake Mushrooms have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin E and Vitamin K in one pound.

Comparing minerals per 1 pound for Canned Mushrooms vs Stir-Fried Shiitake Mushrooms:

• 1 pound of Canned Mushrooms has 1.4 times more Copper, 1.5 times more Iron and 85 times more Sodium than Stir-Fried Shiitake Mushrooms.
• While 1 lb of Stir-Fried Shiitake Mushrooms contains 1.3 times more Magnesium, 2.6 times more Manganese, 1.7 times more Phosphorus, 2.5 times more Potassium, 1.5 times more Selenium and 1.3 times more Zinc than Canned Mushrooms, Solids.
• Both Canned Mushrooms and Stir-Fried Shiitake Mushrooms contain similar levels of Water per one pound.
• Both Canned Mushrooms, Solids as well as Stir-Fried Shiitake Mushrooms lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Mushrooms has 7.8 times more Sugars than Stir-Fried Shiitake Mushrooms.
• While 1 lb of Stir-Fried Shiitake Mushrooms contains 1.5 times more Carbohydrate, 1.5 times more Fiber and 1.8 times more Protein than Canned Mushrooms, Solids.
• Both Canned Mushrooms, Solids as well as Stir-Fried Shiitake Mushrooms provide inadequate amounts of Energy, Omega 3 and Omega 6 in one pound.