Comparing Nutrients in 300 calories Cooked Shiitake Mushrooms VS Acorns

Weight per 300 calories

• Cooked Shiitake Mushrooms: 536g
• Acorns: 77.5g

Raw Acorns have 6.9 times more energy per unit of mass than Cooked Shiitake Mushrooms no Salt, which is high in comparison to other foods. Cooked Shiitake Mushrooms having low energy density.

Discover which food has more nutrients per 300 calories - Cooked Shiitake Mushrooms or Acorns?

Macros Ratio

	Protein	Fat	Carbs
Cooked Shiitake Mushrooms	9%	3%	88%
Acorns	6%	53%	41%

Macro Nutrients

	Cooked Shiitake Mushrooms	Acorns	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.18g	19% 18.5g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	7.5% 2.4g	32g per day for Men 19-50 years
Omega 3	1% 0.016g	NA	1.6g per day for Men 19-50 years
Omega 6	0.98% 0.17g	21% 3.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59.3% 77g	24.3% 31.6g	130g per day for Men 19-50 years
Sugars	28.4% 20.6g	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	29.6% 11.3g	NA	38g per day for Men 19-50 years
Protein	15% 8.36g	8.5% 4.77g	56g per day for Men 19-50 years

Vitamins

	Cooked Shiitake Mushrooms	Acorns	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.17% 1.55μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	7.24% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	70% 0.91mg	7.04% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.2% 8.04mg	8.85% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	385% 19.2mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65.5% 0.85mg	31.5% 0.41mg	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	28% 113μg	17% 67.4μg	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	1.8% 1.6mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	25% 150IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Shiitake Mushrooms	Acorns	Recommended Dietary Allowance
Calcium	1.6% 16mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	533% 4.8mg	53.5% 0.48mg	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	29.5% 2.36mg	7.66% 0.61mg	8mg per day for Men 19-50 years
Magnesium	18% 75mg	11.4% 48mg	420mg per day for Men 19-50 years
Manganese	47.5% 1.1mg	45% 1.04mg	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	22% 155mg	8.75% 61.2mg	700mg per day for Men 19-50 years
Potassium	18.4% 627mg	12.3% 418mg	3400mg per day for Men 19-50 years
Selenium	242% 133μg	NA	55μg per day for Men 19-50 years
Sodium	1.43% 21.4mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	64.8% 7.13mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	12% 447g	0.58% 21.6g	3700g per day for Men 19-50 years

Cooked Shiitake Mushrooms VS Acorns Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cooked Shiitake Mushrooms or Acorns?

Lets compare vitamin content per 300 calories of Cooked Shiitake Mushrooms vs Acorns:

• 300 calories of Cooked Shiitake Mushrooms have 2.3 times more Vitamin B1, 10 times more Vitamin B2, 5.7 times more Vitamin B3, 34.7 times more Vitamin B5, 2.1 times more Vitamin B6 and 1.7 times more Vitamin B9 than Acorns.
• Both Cooked Shiitake Mushrooms no Salt as well as Raw Acorns have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 300 calories.

Comparing minerals per 300 calories for Cooked Shiitake Mushrooms vs Acorns:

• 300 calories of Cooked Shiitake Mushrooms have 10 times more Copper, 3.8 times more Iron, 1.6 times more Magnesium, 2.5 times more Phosphorus, 1.5 times more Potassium, 18 times more Zinc and 20.7 times more Water than Acorns.
• Both Cooked Shiitake Mushrooms and Acorns contain similar levels of Manganese per 300 calories.
• 300 calories of Acorns lack sufficient amounts of Zinc
• Both Cooked Shiitake Mushrooms no Salt as well as Raw Acorns lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cooked Shiitake Mushrooms have 2.4 times more Carbohydrate and 1.8 times more Protein than Acorns.
• While 300 kcal of Raw Acorns contain 15.7 times more Fat, 9 times more Saturated Fat and 21.5 times more Omega 6 than Cooked Shiitake Mushrooms no Salt.
• Both Cooked Shiitake Mushrooms and Acorns offer comparable quantities of Energy per 300 calories.
• 300 calories of Cooked Shiitake Mushrooms provide inadequate amounts of Omega 6