Comparing Nutrients in 1 pound White Mushrooms VS Boiled White Mushrooms

Macros Ratio

	Protein	Fat	Carbs
White Mushrooms	43%	11%	46%
Boiled White Mushrooms	25%	12%	63%

Macro Nutrients

	White Mushrooms	Boiled White Mushrooms	Recommended Dietary Allowance
Energy	3.44% 100kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	2.2% 2.13g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	0.86% 0.28g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	4.27% 0.73g	4.78% 0.81g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.4% 14.8g	18.5% 24g	130g per day for Men 19-50 years
Sugars	12.4% 9g	14.6% 10.6g	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	1.06% 0.77g	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	% 6.7g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	12% 4.54g	26.3% 9.98g	38g per day for Men 19-50 years
Protein	25% 14g	17.6% 9.84g	56g per day for Men 19-50 years

Vitamins

	White Mushrooms	Boiled 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	30.6% 0.37mg	27.6% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	140% 1.82mg	105% 1.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	102% 16.4mg	126% 20.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	136% 6.8mg	196% 9.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	137% 41μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19.3% 77μg	20.4% 81.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	7.56% 0.18μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	10.6% 9.53mg	20% 18mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	5.3% 31.8IU	6.05% 36.3IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.3% 0.045mg	0.3% 0.045mg	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

	White Mushrooms	Boiled White Mushrooms	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	2.72% 27.2mg	1000mg per day for Men 19-50 years
Copper	160% 1.44mg	254% 2.3mg	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	28.3% 2.27mg	99% 7.9mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	9.27% 0.21mg	22.7% 0.52mg	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	55.7% 390mg	56.4% 395mg	700mg per day for Men 19-50 years
Potassium	42.4% 1442mg	47.5% 1615mg	3400mg per day for Men 19-50 years
Selenium	76.7% 42μg	98% 54μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	21.4% 2.36mg	36% 3.95mg	11mg per day for Men 19-50 years
Water	11.3% 419g	11% 413g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of White Mushrooms vs Boiled White Mushrooms:

• Raw White Mushrooms have 1.3 times more Vitamin B2 and more Vitamin B12 than Boiled and Drained White Mushrooms.
• While Boiled and Drained White Mushrooms contain 1.4 times more Vitamin B5 and 1.9 times more Vitamin C than Raw White Mushrooms.
• Both Raw White Mushrooms and Boiled and Drained White Mushrooms have similar amounts of Vitamin B1, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin D per 1 lb.
• Both Raw White Mushrooms as well as Boiled and Drained White Mushrooms have insufficient amounts of Vitamin A, Vitamin E and Vitamin K in 1 lb.

Comparing minerals per 1 pound for White Mushrooms vs Boiled White Mushrooms:

• Boiled and Drained White Mushrooms contain 1.6 times more Copper, 3.5 times more Iron, 1.3 times more Magnesium, 2.4 times more Manganese, 1.3 times more Selenium and 1.7 times more Zinc than Raw White Mushrooms.
• Both Raw White Mushrooms and Boiled and Drained White Mushrooms have similar amounts of Phosphorus, Potassium and Water per 1 lb.
• Both Raw White Mushrooms as well as Boiled and Drained White Mushrooms have insufficient amounts of Calcium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw White Mushrooms have 1.4 times more Protein than Boiled and Drained White Mushrooms.
• While Boiled and Drained White Mushrooms contain 1.6 times more Carbohydrate and 2.2 times more Fiber than Raw White Mushrooms.
• Both Raw White Mushrooms and Boiled and Drained White Mushrooms have similar amounts of Omega 6 and Sugars per 1 lb.
• Both Raw White Mushrooms as well as Boiled and Drained White Mushrooms have insufficient amounts of Energy, Fat, Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.