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

Weight per 300 calories

• Portabella Mushrooms: 1364g
• Stir-Fried White Mushrooms: 1154g

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

Discover which food has more nutrients per 300 calories - Portabella Mushrooms or Stir-Fried White Mushrooms?

Macros Ratio

	Protein	Fat	Carbs
Portabella Mushrooms	31%	12%	57%
Stir-Fried White Mushrooms	43%	9%	48%

Macro Nutrients

	Portabella Mushrooms	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.92% 4.77g	3.93% 3.8g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	1.44% 0.46g	32g per day for Men 19-50 years
Omega 3	0% 0g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	12% 2g	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	40.6% 52.8g	36% 46.6g	130g per day for Men 19-50 years
Sugars	47% 34g	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	9.2% 6.7g	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	% 27.4g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	46.7% 17.7g	54.7% 20.8g	38g per day for Men 19-50 years
Protein	51.4% 28.8g	73.8% 41.3g	56g per day for Men 19-50 years

Vitamins

	Portabella 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	67% 0.8mg	92% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	136% 1.77mg	411% 5.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	383% 61.3mg	288% 46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	311% 15.5mg	335% 16.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	155% 2mg	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	95% 382μg	57.7% 231μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	28.4% 0.68μg	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	22.7% 136IU	15.4% 92IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.8% 0.27mg	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

	Portabella Mushrooms	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Calcium	4.1% 41mg	4.6% 46mg	1000mg per day for Men 19-50 years
Copper	433% 3.9mg	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	53% 4.23mg	36% 2.9mg	8mg per day for Men 19-50 years
Magnesium	NA	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	41% 0.94mg	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	210% 1473mg	173% 1212mg	700mg per day for Men 19-50 years
Potassium	146% 4964mg	134% 4569mg	3400mg per day for Men 19-50 years
Selenium	461% 254μg	292% 160μg	55μg per day for Men 19-50 years
Sodium	8.2% 123mg	9.23% 138mg	1500mg per day for Men 19-50 years
Zinc	65.7% 7.23mg	59.8% 6.58mg	11mg per day for Men 19-50 years
Water	34.2% 1266g	28.4% 1051g	3700g per day for Men 19-50 years

Portabella Mushrooms VS Stir-Fried White Mushrooms Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Portabella Mushrooms or Stir-Fried White Mushrooms?

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

• 300 calories of Portabella Mushrooms have 1.3 times more Vitamin B3, 4.2 times more Vitamin B6, 1.7 times more Vitamin B9, more Vitamin B12 and 1.5 times more Vitamin D than Stir-Fried White Mushrooms.
• While 300 kcal of Stir-Fried White Mushrooms contain 1.4 times more Vitamin B1 and 3 times more Vitamin B2 than Raw Portabella Mushrooms.
• Both Portabella Mushrooms and Stir-Fried White Mushrooms provide similar amounts of Vitamin B5 per 300 calories.
• 300 calories of Stir-Fried White Mushrooms have insufficient amounts of Vitamin B12
• Both Raw Portabella Mushrooms as well as Stir-Fried White Mushrooms have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K in 300 calories.

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

• 300 calories of Portabella Mushrooms have 1.5 times more Iron, 1.7 times more Manganese, 1.2 times more Phosphorus, 1.6 times more Selenium and 1.2 times more Water than Stir-Fried White Mushrooms.
• Both Portabella Mushrooms and Stir-Fried White Mushrooms contain similar levels of Copper, Potassium, Sodium and Zinc per 300 calories.
• Both Raw Portabella Mushrooms as well as Stir-Fried White Mushrooms lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Portabella Mushrooms have more Sugars and more Fructose than Stir-Fried White Mushrooms.
• While 300 kcal of Stir-Fried White Mushrooms contain 1.4 times more Protein than Raw Portabella Mushrooms.
• Both Portabella Mushrooms and Stir-Fried White Mushrooms offer comparable quantities of Energy, Omega 6, Carbohydrate and Fiber per 300 calories.
• Both Raw Portabella Mushrooms as well as Stir-Fried White Mushrooms provide inadequate amounts of Omega 3 in 300 calories.