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

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried Shiitake Mushrooms	29%	7%	64%
Dried Shiitake Mushrooms	11%	3%	86%

Macro Nutrients

	Stir-Fried Shiitake Mushrooms	Dried Shiitake Mushrooms	Recommended Dietary Allowance
Energy	6.1% 177kcal	46.3% 1343kcal	2900kcal per day for Men 19-50 years
Fat	1.64% 1.6g	4.63% 4.5g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.15g	3.2% 1.02g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	4.06% 0.69g	3.7% 0.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.8% 35g	263% 342g	130g per day for Men 19-50 years
Sugars	1.88% 1.36g	14% 10g	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	NA	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	% 1.36g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	43% 16.3g	137% 52g	38g per day for Men 19-50 years
Protein	28% 15.6g	77.6% 43.5g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried Shiitake Mushrooms	Dried 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	37.4% 0.45mg	113% 1.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	96% 1.24mg	443% 5.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	110% 17.6mg	400% 64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.17mg	1987% 99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.7% 0.79mg	337% 4.38mg	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	16% 63.5μg	185% 739μg	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	17.6% 16mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	16% 95IU	116% 699IU	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 Shiitake Mushrooms	Dried Shiitake Mushrooms	Recommended Dietary Allowance
Calcium	0.91% 9.07mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	82% 0.74mg	2603% 23.4mg	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	30% 2.4mg	98% 7.8mg	8mg per day for Men 19-50 years
Magnesium	20.5% 86mg	143% 599mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	232% 5.33mg	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	72% 503mg	191% 1334mg	700mg per day for Men 19-50 years
Potassium	43.5% 1479mg	205% 6958mg	3400mg per day for Men 19-50 years
Selenium	52% 28.6μg	380% 209μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	3.93% 59mg	1500mg per day for Men 19-50 years
Zinc	39.6% 4.35mg	316% 34.7mg	11mg per day for Men 19-50 years
Water	10.8% 398g	1.16% 43g	3700g per day for Men 19-50 years

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

• Dried Shiitake Mushrooms contain 3 times more Vitamin B1, 4.6 times more Vitamin B2, 3.6 times more Vitamin B3, 16.1 times more Vitamin B5, 5.5 times more Vitamin B6, 11.6 times more Vitamin B9, more Vitamin C and 7.3 times more Vitamin D than Stir-Fried Shiitake Mushrooms.
• Both Stir-Fried Shiitake Mushrooms as well as Dried Shiitake Mushrooms have insufficient amounts of Vitamin A, Vitamin B12, Vitamin E and Vitamin K in 1 lb.

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

• Stir-Fried Shiitake Mushrooms have 9.2 times more Water than Dried Shiitake Mushrooms.
• While Dried Shiitake Mushrooms contain 5.5 times more Calcium, 31.7 times more Copper, 3.2 times more Iron, 6.9 times more Magnesium, 5.3 times more Manganese, 2.6 times more Phosphorus, 4.7 times more Potassium, 7.3 times more Selenium and 8 times more Zinc than Stir-Fried Shiitake Mushrooms.

Comparison of macro-nutrients per 1 pound:

• Dried Shiitake Mushrooms contain 7.6 times more Energy, 2.8 times more Fat, 9.8 times more Carbohydrate, 7.4 times more Sugars, 3.2 times more Fiber and 2.8 times more Protein than Stir-Fried Shiitake Mushrooms.
• Both Stir-Fried Shiitake Mushrooms as well as Dried Shiitake Mushrooms have insufficient amounts of Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.