Comparing Nutrients in 300 calories Canned Mushrooms VS Stir-Fried White Mushrooms

Weight per 300 calories

• Canned Mushrooms: 1200g
• Stir-Fried White Mushrooms: 1154g

Both foods have similar energy densities which is very low in comparison to other foods.

Which food has more nutrients per 300 calories - Canned Mushrooms or Stir-Fried White Mushrooms?

Macros Ratio

	Protein	Fat	Carbs
Canned Mushrooms	25%	9%	66%
Stir-Fried White Mushrooms	43%	9%	48%

Macro Nutrients

	Canned Mushrooms	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.6% 3.48g	3.93% 3.8g	97g per day for Men 19-50 years
Saturated Fat	1.43% 0.46g	1.44% 0.46g	32g per day for Men 19-50 years
Omega 3	0.75% 0.012g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	7.84% 1.33g	11% 1.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47% 61g	36% 46.6g	130g per day for Men 19-50 years
Sugars	38.7% 28g	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	75.8% 29g	54.7% 20.8g	38g per day for Men 19-50 years
Protein	40% 22.4g	73.8% 41.3g	56g per day for Men 19-50 years

Vitamins

	Canned 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	85% 1.02mg	92% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.4% 0.25mg	411% 5.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	288% 46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	195% 9.73mg	335% 16.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.3% 0.73mg	37.3% 0.48mg	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	36% 144μg	57.7% 231μg	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	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	16% 96IU	15.4% 92IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.8% 0.12mg	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

	Canned Mushrooms	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Calcium	13.2% 132mg	4.6% 46mg	1000mg per day for Men 19-50 years
Copper	313% 2.82mg	373% 3.36mg	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	119% 9.5mg	36% 2.9mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	45% 1.03mg	23.6% 0.54mg	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	113% 792mg	173% 1212mg	700mg per day for Men 19-50 years
Potassium	45.5% 1548mg	134% 4569mg	3400mg per day for Men 19-50 years
Selenium	89.5% 49.2μg	292% 160μg	55μg per day for Men 19-50 years
Sodium	340% 5100mg	9.23% 138mg	1500mg per day for Men 19-50 years
Zinc	78.5% 8.64mg	59.8% 6.58mg	11mg per day for Men 19-50 years
Water	29.5% 1093g	28.4% 1051g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Canned Mushrooms vs Stir-Fried White Mushrooms:

• Canned Mushrooms, Solids have 1.5 times more Vitamin B6 than Stir-Fried White Mushrooms.
• While Stir-Fried White Mushrooms contain 21.2 times more Vitamin B2, 2.4 times more Vitamin B3, 1.7 times more Vitamin B5 and 1.6 times more Vitamin B9 than Canned Mushrooms, Solids.
• Both Canned Mushrooms, Solids and Stir-Fried White Mushrooms have similar amounts of Vitamin B1 and Vitamin D per 300 kcal.
• Both Canned Mushrooms, Solids as well as Stir-Fried White Mushrooms have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin E and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Canned Mushrooms vs Stir-Fried White Mushrooms:

• Canned Mushrooms, Solids have 2.9 times more Calcium, 3.3 times more Iron, 1.4 times more Magnesium, 1.9 times more Manganese, 36.8 times more Sodium and 1.3 times more Zinc than Stir-Fried White Mushrooms.
• While Stir-Fried White Mushrooms contain 1.5 times more Phosphorus, 3 times more Potassium and 3.3 times more Selenium than Canned Mushrooms, Solids.
• Both Canned Mushrooms, Solids and Stir-Fried White Mushrooms have similar amounts of Copper and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned Mushrooms, Solids have 1.3 times more Carbohydrate, more Sugars and 1.4 times more Fiber than Stir-Fried White Mushrooms.
• While Stir-Fried White Mushrooms contain 1.4 times more Omega 6 and 1.8 times more Protein than Canned Mushrooms, Solids.
• Both Canned Mushrooms, Solids and Stir-Fried White Mushrooms have similar amounts of Energy and Fat per 300 kcal.
• Both Canned Mushrooms, Solids as well as Stir-Fried White Mushrooms have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.