Comparing Nutrients in 300 calories Dried Shiitake Mushrooms VS Stir-Fried Shiitake Mushrooms

Weight per 300 calories

• Dried Shiitake Mushrooms: 101g
• Stir-Fried Shiitake Mushrooms: 769g

Dried Shiitake Mushrooms have 7.6 times more energy per 100g than Stir-Fried Shiitake Mushrooms. It has high energy density when compared to other foods. Stir-Fried Shiitake Mushrooms having low energy density.

Discover which food has more nutrients per 300 calories - Dried Shiitake Mushrooms or Stir-Fried Shiitake Mushrooms?

Macros Ratio

	Protein	Fat	Carbs
Dried Shiitake Mushrooms	11%	3%	86%
Stir-Fried Shiitake Mushrooms	29%	7%	64%

Macro Nutrients

	Dried Shiitake Mushrooms	Stir-Fried Shiitake Mushrooms	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	2.78% 2.7g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	0.77% 0.25g	32g per day for Men 19-50 years
Omega 3	0.82% 0.013g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.82% 0.14g	6.88% 1.17g	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	45.4% 59g	130g per day for Men 19-50 years
Sugars	3.1% 2.24g	3.2% 2.3g	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	% 2.3g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	30.7% 11.7g	73% 27.7g	38g per day for Men 19-50 years
Protein	17.3% 9.7g	47.4% 26.5g	56g per day for Men 19-50 years

Vitamins

	Dried Shiitake Mushrooms	Stir-Fried 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	63.5% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	162% 2.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.3% 14.3mg	186% 29.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	444% 22mg	209% 10.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	75.2% 0.98mg	103% 1.34mg	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	27% 108μg	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	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	26% 156IU	27% 162IU	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	Stir-Fried Shiitake Mushrooms	Recommended Dietary Allowance
Calcium	1.1% 11mg	1.54% 15.4mg	1000mg per day for Men 19-50 years
Copper	582% 5.23mg	139% 1.25mg	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	51% 4.08mg	8mg per day for Men 19-50 years
Magnesium	32% 134mg	34.8% 146mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	74.6% 1.7mg	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	122% 854mg	700mg per day for Men 19-50 years
Potassium	45.7% 1555mg	73.8% 2508mg	3400mg per day for Men 19-50 years
Selenium	85% 46.7μg	88% 48.5μg	55μg per day for Men 19-50 years
Sodium	0.88% 13mg	2.56% 38.5mg	1500mg per day for Men 19-50 years
Zinc	70.6% 7.76mg	67% 7.4mg	11mg per day for Men 19-50 years
Water	0.26% 9.63g	18.2% 675g	3700g per day for Men 19-50 years

Dried Shiitake Mushrooms VS Stir-Fried Shiitake Mushrooms Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Dried Shiitake Mushrooms or Stir-Fried Shiitake Mushrooms?

Lets compare vitamin content per 300 calories of Dried Shiitake Mushrooms vs Stir-Fried Shiitake Mushrooms:

• 300 calories of Dried Shiitake Mushrooms have 2.1 times more Vitamin B5 and 1.5 times more Vitamin B9 than Stir-Fried Shiitake Mushrooms.
• While 300 kcal of Stir-Fried Shiitake Mushrooms contain 2.5 times more Vitamin B1, 1.6 times more Vitamin B2, 2.1 times more Vitamin B3 and 1.4 times more Vitamin B6 than Dried Shiitake Mushrooms.
• Both Dried Shiitake Mushrooms and Stir-Fried Shiitake Mushrooms provide similar amounts of Vitamin D per 300 calories.
• Both Dried Shiitake Mushrooms as well as Stir-Fried Shiitake Mushrooms have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin E and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Dried Shiitake Mushrooms vs Stir-Fried Shiitake Mushrooms:

• 300 calories of Dried Shiitake Mushrooms have 4.2 times more Copper than Stir-Fried Shiitake Mushrooms.
• While 300 kcal of Stir-Fried Shiitake Mushrooms contain 2.3 times more Iron, 1.4 times more Manganese, 2.9 times more Phosphorus, 1.6 times more Potassium and 70.1 times more Water than Dried Shiitake Mushrooms.
• Both Dried Shiitake Mushrooms and Stir-Fried Shiitake Mushrooms contain similar levels of Magnesium, Selenium and Zinc per 300 calories.
• Both Dried Shiitake Mushrooms as well as Stir-Fried Shiitake Mushrooms lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Dried Shiitake Mushrooms have 1.3 times more Carbohydrate than Stir-Fried Shiitake Mushrooms.
• While 300 kcal of Stir-Fried Shiitake Mushrooms contain 8.4 times more Omega 6, 2.4 times more Fiber and 2.7 times more Protein than Dried Shiitake Mushrooms.
• Both Dried Shiitake Mushrooms and Stir-Fried Shiitake Mushrooms offer comparable quantities of Energy per 300 calories.
• 300 calories of Dried Shiitake Mushrooms provide inadequate amounts of Omega 6
• Both Dried Shiitake Mushrooms as well as Stir-Fried Shiitake Mushrooms provide inadequate amounts of Omega 3 in 300 calories.