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

Macros Ratio

	Protein	Fat	Carbs
Cooked Shiitake Mushrooms	9%	3%	88%
Stir-Fried Shiitake Mushrooms	29%	7%	64%

Macro Nutrients

	Cooked Shiitake Mushrooms	Stir-Fried Shiitake Mushrooms	Recommended Dietary Allowance
Energy	8.76% 254kcal	6.1% 177kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	1.64% 1.6g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	0.45% 0.15g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	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	50.2% 65.3g	26.8% 35g	130g per day for Men 19-50 years
Sugars	24% 17.4g	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	25% 9.53g	43% 16.3g	38g per day for Men 19-50 years
Protein	12.6% 7.08g	28% 15.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Shiitake 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	14% 0.17mg	37.4% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	59.3% 0.77mg	96% 1.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.5% 6.8mg	110% 17.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	326% 16.3mg	123% 6.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55.5% 0.72mg	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	24% 95μg	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	1.5% 1.36mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	21% 127IU	16% 95IU	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

	Cooked Shiitake Mushrooms	Stir-Fried Shiitake Mushrooms	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	0.91% 9.07mg	1000mg per day for Men 19-50 years
Copper	452% 4.06mg	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	25% 2mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	20.5% 86mg	420mg per day for Men 19-50 years
Manganese	40.2% 0.93mg	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	18.8% 132mg	72% 503mg	700mg per day for Men 19-50 years
Potassium	15.6% 531mg	43.5% 1479mg	3400mg per day for Men 19-50 years
Selenium	205% 112μg	52% 28.6μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	55% 6.03mg	39.6% 4.35mg	11mg per day for Men 19-50 years
Water	10.2% 379g	10.8% 398g	3700g per day for Men 19-50 years

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

• Cooked Shiitake Mushrooms no Salt have 2.6 times more Vitamin B5, 1.5 times more Vitamin B9 and 1.3 times more Vitamin D than Stir-Fried Shiitake Mushrooms.
• While Stir-Fried Shiitake Mushrooms contain 2.7 times more Vitamin B1, 1.6 times more Vitamin B2 and 2.6 times more Vitamin B3 than Cooked Shiitake Mushrooms no Salt.
• Both Cooked Shiitake Mushrooms no Salt and Stir-Fried Shiitake Mushrooms have similar amounts of Vitamin B6 per 1 lb.
• Both Cooked Shiitake Mushrooms no Salt as well as Stir-Fried Shiitake Mushrooms have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin E and Vitamin K in 1 lb.

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

• Cooked Shiitake Mushrooms no Salt have 5.5 times more Copper, 3.9 times more Selenium and 1.4 times more Zinc than Stir-Fried Shiitake Mushrooms.
• While Stir-Fried Shiitake Mushrooms contain 1.4 times more Magnesium, 3.8 times more Phosphorus and 2.8 times more Potassium than Cooked Shiitake Mushrooms no Salt.
• Both Cooked Shiitake Mushrooms no Salt and Stir-Fried Shiitake Mushrooms have similar amounts of Iron, Manganese and Water per 1 lb.
• Both Cooked Shiitake Mushrooms no Salt as well as Stir-Fried Shiitake Mushrooms have insufficient amounts of Calcium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cooked Shiitake Mushrooms no Salt have 1.4 times more Energy, 1.9 times more Carbohydrate and 12.8 times more Sugars than Stir-Fried Shiitake Mushrooms.
• While Stir-Fried Shiitake Mushrooms contain 1.7 times more Fiber and 2.2 times more Protein than Cooked Shiitake Mushrooms no Salt.
• Both Cooked Shiitake Mushrooms no Salt as well as Stir-Fried Shiitake Mushrooms have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.