Comparing Nutrients in 300 calories Stir-Fried Shiitake Mushrooms VS Brown Mushrooms, Italian, Or Crimini

Weight per 300 calories

• Stir-Fried Shiitake Mushrooms: 769g
• Brown Mushrooms, Italian, Or Crimini: 1364g

Stir-Fried Shiitake Mushrooms have 1.8 times more energy per 100g than Brown Mushrooms, Italian, Or Crimini. It has low energy density when compared to other foods. Raw Brown Mushrooms, Italian, Or Crimini having very low energy density.

Which food has more nutrients per 300 calories - Stir-Fried Shiitake Mushrooms or Brown Mushrooms, Italian, Or Crimini?

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried Shiitake Mushrooms	29%	7%	64%
Brown Mushrooms, Italian, Or Crimini	36%	3%	61%

Macro Nutrients

	Stir-Fried Shiitake Mushrooms	Brown Mushrooms, Italian, Or Crimini	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.78% 2.7g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.77% 0.25g	0.6% 0.19g	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	6.88% 1.17g	3.2% 0.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45.4% 59g	45% 58.6g	130g per day for Men 19-50 years
Sugars	3.2% 2.3g	32.4% 23.5g	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	0% 0g	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	% 2.3g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	73% 27.7g	21.5% 8.2g	38g per day for Men 19-50 years
Protein	47.4% 26.5g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried Shiitake Mushrooms	Brown Mushrooms, Italian, Or Crimini	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.5% 0.76mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	162% 2.1mg	514% 6.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	186% 29.8mg	324% 52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	209% 10.5mg	409% 20.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.34mg	115% 1.5mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	573% 172μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	27% 108μg	85.2% 341μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	57% 1.36μg	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	27% 162IU	6.8% 41IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	0.91% 0.14mg	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

	Stir-Fried Shiitake Mushrooms	Brown Mushrooms, Italian, Or Crimini	Recommended Dietary Allowance
Calcium	1.54% 15.4mg	24.5% 245mg	1000mg per day for Men 19-50 years
Copper	139% 1.25mg	758% 6.8mg	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	51% 4.08mg	68% 5.45mg	8mg per day for Men 19-50 years
Magnesium	34.8% 146mg	29.2% 123mg	420mg per day for Men 19-50 years
Manganese	74.6% 1.7mg	84% 1.94mg	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	122% 854mg	234% 1636mg	700mg per day for Men 19-50 years
Potassium	73.8% 2508mg	180% 6109mg	3400mg per day for Men 19-50 years
Selenium	88% 48.5μg	645% 355μg	55μg per day for Men 19-50 years
Sodium	2.56% 38.5mg	5.45% 82mg	1500mg per day for Men 19-50 years
Zinc	67% 7.4mg	136% 15mg	11mg per day for Men 19-50 years
Water	18.2% 675g	34% 1256g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Stir-Fried Shiitake Mushrooms vs Brown Mushrooms, Italian, Or Crimini:

• Stir-Fried Shiitake Mushrooms have 3.9 times more Vitamin D than Raw Brown Mushrooms, Italian, Or Crimini.
• While Raw Brown Mushrooms, Italian, Or Crimini contain 1.7 times more Vitamin B1, 3.2 times more Vitamin B2, 1.7 times more Vitamin B3, 2 times more Vitamin B5, 3.2 times more Vitamin B9 and more Vitamin B12 than Stir-Fried Shiitake Mushrooms.
• Both Stir-Fried Shiitake Mushrooms and Raw Brown Mushrooms, Italian, Or Crimini have similar amounts of Vitamin B6 per 300 kcal.
• Both Stir-Fried Shiitake Mushrooms as well as Raw Brown Mushrooms, Italian, Or Crimini have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Stir-Fried Shiitake Mushrooms vs Brown Mushrooms, Italian, Or Crimini:

• Raw Brown Mushrooms, Italian, Or Crimini contain 16 times more Calcium, 5.4 times more Copper, 1.3 times more Iron, 1.9 times more Phosphorus, 2.4 times more Potassium, 7.3 times more Selenium, 2.1 times more Sodium, 2 times more Zinc and 1.9 times more Water than Stir-Fried Shiitake Mushrooms.
• Both Stir-Fried Shiitake Mushrooms and Raw Brown Mushrooms, Italian, Or Crimini have similar amounts of Magnesium and Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Stir-Fried Shiitake Mushrooms have 2.1 times more Omega 6 and 3.4 times more Fiber than Raw Brown Mushrooms, Italian, Or Crimini.
• While Raw Brown Mushrooms, Italian, Or Crimini contain 10.2 times more Sugars and 1.3 times more Protein than Stir-Fried Shiitake Mushrooms.
• Both Stir-Fried Shiitake Mushrooms and Raw Brown Mushrooms, Italian, Or Crimini have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Stir-Fried Shiitake Mushrooms as well as Raw Brown Mushrooms, Italian, Or Crimini have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.