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

Macros Ratio

	Protein	Fat	Carbs
Cooked Shiitake Mushrooms	9%	3%	88%
Stir-Fried White Mushrooms	43%	9%	48%

Macro Nutrients

	Cooked Shiitake Mushrooms	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Energy	8.76% 254kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	1.54% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	0.57% 0.18g	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	4.27% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.2% 65.3g	14% 18.3g	130g per day for Men 19-50 years
Sugars	24% 17.4g	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	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	25% 9.53g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	12.6% 7.08g	29% 16.2g	56g per day for Men 19-50 years

Vitamins

	Cooked Shiitake 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	14% 0.17mg	36.3% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	59.3% 0.77mg	162% 2.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.5% 6.8mg	113% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	326% 16.3mg	132% 6.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55.5% 0.72mg	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	24% 95μg	22.7% 91μg	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	6.05% 36.3IU	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 White Mushrooms	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	452% 4.06mg	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	25% 2mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	40.2% 0.93mg	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	18.8% 132mg	68% 476mg	700mg per day for Men 19-50 years
Potassium	15.6% 531mg	53% 1796mg	3400mg per day for Men 19-50 years
Selenium	205% 112μg	115% 63μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	55% 6.03mg	23.5% 2.6mg	11mg per day for Men 19-50 years
Water	10.2% 379g	11% 413g	3700g per day for Men 19-50 years

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

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

• 1 pound of Cooked Shiitake Mushrooms has 2.5 times more Vitamin B5, 3.8 times more Vitamin B6 and 3.5 times more Vitamin D than Stir-Fried White Mushrooms.
• While 1 lb of Stir-Fried White Mushrooms contains 2.6 times more Vitamin B1, 2.7 times more Vitamin B2 and 2.7 times more Vitamin B3 than Cooked Shiitake Mushrooms no Salt.
• Both Cooked Shiitake Mushrooms and Stir-Fried White Mushrooms provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Stir-Fried White Mushrooms have insufficient amounts of Vitamin D
• Both Cooked Shiitake Mushrooms no Salt as well as Stir-Fried White 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 Cooked Shiitake Mushrooms vs Stir-Fried White Mushrooms:

• 1 pound of Cooked Shiitake Mushrooms has 3.1 times more Copper, 1.8 times more Iron, 1.3 times more Magnesium, 4.3 times more Manganese, 1.8 times more Selenium and 2.3 times more Zinc than Stir-Fried White Mushrooms.
• While 1 lb of Stir-Fried White Mushrooms contains 3.6 times more Phosphorus and 3.4 times more Potassium than Cooked Shiitake Mushrooms no Salt.
• Both Cooked Shiitake Mushrooms and Stir-Fried White Mushrooms contain similar levels of Water per one pound.
• Both Cooked Shiitake Mushrooms no Salt 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 Cooked Shiitake Mushrooms has 3.6 times more Carbohydrate and more Sugars than Stir-Fried White Mushrooms.
• While 1 lb of Stir-Fried White Mushrooms contains 2.3 times more Protein than Cooked Shiitake Mushrooms no Salt.
• Both Cooked Shiitake Mushrooms and Stir-Fried White Mushrooms offer comparable quantities of Fiber per one pound.
• Both Cooked Shiitake Mushrooms no Salt as well as Stir-Fried White Mushrooms provide inadequate amounts of Energy, Omega 3 and Omega 6 in one pound.