Comparing Nutrients in 300 calories Dried Shiitake Mushrooms VS Cooked Shiitake Mushrooms

Weight per 300 calories

• Dried Shiitake Mushrooms: 101g
• Cooked Shiitake Mushrooms: 536g

Dried Shiitake Mushrooms have 5.3 times more energy per 100g than Cooked Shiitake Mushrooms. It has high energy density when compared to other foods. Cooked Shiitake Mushrooms no Salt having low energy density.

Which food has more nutrients per 300 calories - Dried Shiitake Mushrooms or Cooked Shiitake Mushrooms?

Macros Ratio

	Protein	Fat	Carbs
Dried Shiitake Mushrooms	11%	3%	86%
Cooked Shiitake Mushrooms	9%	3%	88%

Macro Nutrients

	Dried Shiitake Mushrooms	Cooked Shiitake Mushrooms	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	1.2% 1.18g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	0.82% 0.013g	1% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.82% 0.14g	0.98% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58.8% 76.4g	59.3% 77g	130g per day for Men 19-50 years
Sugars	3.1% 2.24g	28.4% 20.6g	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	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	30.7% 11.7g	29.6% 11.3g	38g per day for Men 19-50 years
Protein	17.3% 9.7g	15% 8.36g	56g per day for Men 19-50 years

Vitamins

	Dried Shiitake Mushrooms	Cooked 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	25.3% 0.3mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	70% 0.91mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.3% 14.3mg	50.2% 8.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	444% 22mg	385% 19.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	75.2% 0.98mg	65.5% 0.85mg	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	41.3% 165μg	28% 113μg	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	3.94% 3.55mg	1.8% 1.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	26% 156IU	25% 150IU	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

	Dried Shiitake Mushrooms	Cooked Shiitake Mushrooms	Recommended Dietary Allowance
Calcium	1.1% 11mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	582% 5.23mg	533% 4.8mg	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	21.8% 1.74mg	29.5% 2.36mg	8mg per day for Men 19-50 years
Magnesium	32% 134mg	18% 75mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	47.5% 1.1mg	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	42.6% 298mg	22% 155mg	700mg per day for Men 19-50 years
Potassium	45.7% 1555mg	18.4% 627mg	3400mg per day for Men 19-50 years
Selenium	85% 46.7μg	242% 133μg	55μg per day for Men 19-50 years
Sodium	0.88% 13mg	1.43% 21.4mg	1500mg per day for Men 19-50 years
Zinc	70.6% 7.76mg	64.8% 7.13mg	11mg per day for Men 19-50 years
Water	0.26% 9.63g	12% 447g	3700g per day for Men 19-50 years

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

• Dried Shiitake Mushrooms have 1.5 times more Vitamin B1, 1.4 times more Vitamin B2, 1.8 times more Vitamin B3, 1.5 times more Vitamin B9 and 2.2 times more Vitamin C than Cooked Shiitake Mushrooms no Salt.
• Both Dried Shiitake Mushrooms and Cooked Shiitake Mushrooms no Salt have similar amounts of Vitamin B5, Vitamin B6 and Vitamin D per 300 kcal.
• Both Dried Shiitake Mushrooms as well as Cooked Shiitake Mushrooms no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin E and Vitamin K in 300 kcal.

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

• Dried Shiitake Mushrooms have 1.8 times more Magnesium, 1.9 times more Phosphorus and 2.5 times more Potassium than Cooked Shiitake Mushrooms no Salt.
• While Cooked Shiitake Mushrooms no Salt contain 1.4 times more Iron, 2.8 times more Selenium and 46.4 times more Water than Dried Shiitake Mushrooms.
• Both Dried Shiitake Mushrooms and Cooked Shiitake Mushrooms no Salt have similar amounts of Copper, Manganese and Zinc per 300 kcal.
• Both Dried Shiitake Mushrooms as well as Cooked Shiitake Mushrooms no Salt have insufficient amounts of Calcium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cooked Shiitake Mushrooms no Salt contain 9.2 times more Sugars than Dried Shiitake Mushrooms.
• Both Dried Shiitake Mushrooms and Cooked Shiitake Mushrooms no Salt have similar amounts of Energy, Carbohydrate, Fiber and Protein per 300 kcal.
• Both Dried Shiitake Mushrooms as well as Cooked Shiitake Mushrooms no Salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.