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

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried White Mushrooms	43%	9%	48%
Dried Shiitake Mushrooms	11%	3%	86%

Macro Nutrients

	Stir-Fried White Mushrooms	Dried Shiitake Mushrooms	Recommended Dietary Allowance
Energy	4.07% 118kcal	46.3% 1343kcal	2900kcal per day for Men 19-50 years
Fat	1.54% 1.5g	4.63% 4.5g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	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	4.27% 0.73g	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	14% 18.3g	263% 342g	130g per day for Men 19-50 years
Sugars	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	21.5% 8.16g	137% 52g	38g per day for Men 19-50 years
Protein	29% 16.2g	77.6% 43.5g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried White 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	36.3% 0.44mg	113% 1.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	162% 2.1mg	443% 5.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	113% 18mg	400% 64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	132% 6.58mg	1987% 99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.7% 0.19mg	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	22.7% 91μg	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	6.05% 36.3IU	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 White Mushrooms	Dried Shiitake Mushrooms	Recommended Dietary Allowance
Calcium	1.8% 18mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	147% 1.3mg	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	14% 1.13mg	98% 7.8mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	143% 599mg	420mg per day for Men 19-50 years
Manganese	9.27% 0.21mg	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	68% 476mg	191% 1334mg	700mg per day for Men 19-50 years
Potassium	53% 1796mg	205% 6958mg	3400mg per day for Men 19-50 years
Selenium	115% 63μg	380% 209μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	3.93% 59mg	1500mg per day for Men 19-50 years
Zinc	23.5% 2.6mg	316% 34.7mg	11mg per day for Men 19-50 years
Water	11% 413g	1.16% 43g	3700g per day for Men 19-50 years

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

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

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

• 1 lb of Dried Shiitake Mushrooms contains 3.1 times more Vitamin B1, 2.7 times more Vitamin B2, 3.5 times more Vitamin B3, 15.1 times more Vitamin B5, 23 times more Vitamin B6, 8.2 times more Vitamin B9, more Vitamin C and 19.3 times more Vitamin D than Stir-Fried White Mushrooms.
• 1 pound of Stir-Fried White Mushrooms have insufficient amounts of Vitamin C and Vitamin D
• Both Stir-Fried White Mushrooms as well as Dried Shiitake Mushrooms have insufficient amounts of Vitamin A, Vitamin B12, Vitamin E and Vitamin K in one pound.

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

• 1 pound of Stir-Fried White Mushrooms has 9.6 times more Water than Dried Shiitake Mushrooms.
• While 1 lb of Dried Shiitake Mushrooms contains 17.7 times more Copper, 6.9 times more Iron, 12 times more Magnesium, 25 times more Manganese, 2.8 times more Phosphorus, 3.9 times more Potassium, 3.3 times more Selenium and 13.4 times more Zinc than Stir-Fried White Mushrooms.
• Both Stir-Fried White Mushrooms as well as Dried Shiitake Mushrooms lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Dried Shiitake Mushrooms contains 11.4 times more Energy, 18.7 times more Carbohydrate, more Sugars, 6.4 times more Fiber and 2.7 times more Protein than Stir-Fried White Mushrooms.
• 1 pound of Stir-Fried White Mushrooms provide inadequate amounts of Energy
• Both Stir-Fried White Mushrooms as well as Dried Shiitake Mushrooms provide inadequate amounts of Omega 3 and Omega 6 in one pound.