Comparing Nutrients in 1 pound Portabella Mushrooms VS Stir-Fried White Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Portabella Mushrooms	31%	12%	57%
Stir-Fried White Mushrooms	43%	9%	48%

Macro Nutrients

	Portabella Mushrooms	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Energy	3.44% 100kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	1.64% 1.6g	1.54% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.045g	0.57% 0.18g	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	3.95% 0.67g	4.27% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.5% 17.6g	14% 18.3g	130g per day for Men 19-50 years
Sugars	15.6% 11.3g	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	3.07% 2.22g	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	% 9.1g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	15.5% 5.9g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	17% 9.57g	29% 16.2g	56g per day for Men 19-50 years

Vitamins

	Portabella 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	22.3% 0.27mg	36.3% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	162% 2.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	127% 20.4mg	113% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.17mg	132% 6.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.6% 0.67mg	14.7% 0.19mg	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	31.8% 127μg	22.7% 91μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	9.45% 0.23μg	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	7.56% 45.4IU	6.05% 36.3IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.6% 0.091mg	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

	Portabella Mushrooms	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	147% 1.3mg	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	17.6% 1.4mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	NA	12% 50mg	420mg per day for Men 19-50 years
Manganese	13.6% 0.31mg	9.27% 0.21mg	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	70% 490mg	68% 476mg	700mg per day for Men 19-50 years
Potassium	48.6% 1651mg	53% 1796mg	3400mg per day for Men 19-50 years
Selenium	153% 84.4μg	115% 63μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	23.5% 2.6mg	11mg per day for Men 19-50 years
Water	11.4% 421g	11% 413g	3700g per day for Men 19-50 years

Nutrient Comparison: Portabella Mushrooms VS Stir-Fried White Mushrooms per 1 lb

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

Lets compare vitamin content per 1 pound of Portabella Mushrooms vs Stir-Fried White Mushrooms:

• 1 pound of Portabella Mushrooms has 3.5 times more Vitamin B6, 1.4 times more Vitamin B9 and more Vitamin B12 than Stir-Fried White Mushrooms.
• While 1 lb of Stir-Fried White Mushrooms contains 1.6 times more Vitamin B1, 3.6 times more Vitamin B2 and 1.3 times more Vitamin B5 than Raw Portabella Mushrooms.
• Both Portabella Mushrooms and Stir-Fried White Mushrooms provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Stir-Fried White Mushrooms have insufficient amounts of Vitamin B12
• Both Raw Portabella Mushrooms as well as Stir-Fried White Mushrooms have insufficient amounts of Vitamin A, Vitamin C, Vitamin D, Vitamin E and Vitamin K in one pound.

Comparing minerals per 1 pound for Portabella Mushrooms vs Stir-Fried White Mushrooms:

• 1 pound of Portabella Mushrooms has 1.2 times more Iron, 1.5 times more Manganese and 1.3 times more Selenium than Stir-Fried White Mushrooms.
• Both Portabella Mushrooms and Stir-Fried White Mushrooms contain similar levels of Copper, Phosphorus, Potassium, Zinc and Water per one pound.
• Both Raw Portabella Mushrooms as well as Stir-Fried White Mushrooms lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Portabella Mushrooms has more Sugars than Stir-Fried White Mushrooms.
• While 1 lb of Stir-Fried White Mushrooms contains 1.4 times more Fiber and 1.7 times more Protein than Raw Portabella Mushrooms.
• Both Portabella Mushrooms and Stir-Fried White Mushrooms offer comparable quantities of Carbohydrate per one pound.
• Both Raw Portabella Mushrooms as well as Stir-Fried White Mushrooms provide inadequate amounts of Energy, Omega 3 and Omega 6 in one pound.