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

Weight per 300 calories

• Stir-Fried Shiitake Mushrooms: 769g
• Cooked Shiitake Mushrooms: 536g

Cooked Shiitake Mushrooms no Salt have 1.4 times more energy per unit of mass than Stir-Fried Shiitake Mushrooms, which is low in comparison to other foods. Stir-Fried Shiitake Mushrooms having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried Shiitake Mushrooms	29%	7%	64%
Cooked Shiitake Mushrooms	9%	3%	88%

Macro Nutrients

	Stir-Fried Shiitake Mushrooms	Cooked Shiitake Mushrooms	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.78% 2.7g	1.2% 1.18g	97g per day for Men 19-50 years
Saturated Fat	0.77% 0.25g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	0% 0g	1% 0.016g	1.6g per day for Men 19-50 years
Omega 6	6.88% 1.17g	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	45.4% 59g	59.3% 77g	130g per day for Men 19-50 years
Sugars	3.2% 2.3g	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	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	29.6% 11.3g	38g per day for Men 19-50 years
Protein	47.4% 26.5g	15% 8.36g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried 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	63.5% 0.76mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	162% 2.1mg	70% 0.91mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	186% 29.8mg	50.2% 8.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	209% 10.5mg	385% 19.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.34mg	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	27% 108μg	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	0% 0mg	1.8% 1.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	27% 162IU	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

	Stir-Fried Shiitake Mushrooms	Cooked Shiitake Mushrooms	Recommended Dietary Allowance
Calcium	1.54% 15.4mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	139% 1.25mg	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	51% 4.08mg	29.5% 2.36mg	8mg per day for Men 19-50 years
Magnesium	34.8% 146mg	18% 75mg	420mg per day for Men 19-50 years
Manganese	74.6% 1.7mg	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	122% 854mg	22% 155mg	700mg per day for Men 19-50 years
Potassium	73.8% 2508mg	18.4% 627mg	3400mg per day for Men 19-50 years
Selenium	88% 48.5μg	242% 133μg	55μg per day for Men 19-50 years
Sodium	2.56% 38.5mg	1.43% 21.4mg	1500mg per day for Men 19-50 years
Zinc	67% 7.4mg	64.8% 7.13mg	11mg per day for Men 19-50 years
Water	18.2% 675g	12% 447g	3700g per day for Men 19-50 years

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

• Stir-Fried Shiitake Mushrooms have 3.8 times more Vitamin B1, 2.3 times more Vitamin B2, 3.7 times more Vitamin B3 and 1.6 times more Vitamin B6 than Cooked Shiitake Mushrooms no Salt.
• While Cooked Shiitake Mushrooms no Salt contain 1.8 times more Vitamin B5 than Stir-Fried Shiitake Mushrooms.
• Both Stir-Fried Shiitake Mushrooms and Cooked Shiitake Mushrooms no Salt have similar amounts of Vitamin B9 and Vitamin D per 300 kcal.
• Both Stir-Fried Shiitake Mushrooms as well as Cooked Shiitake Mushrooms no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin E and Vitamin K in 300 kcal.

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

• Stir-Fried Shiitake Mushrooms have 1.7 times more Iron, 1.9 times more Magnesium, 1.6 times more Manganese, 5.5 times more Phosphorus, 4 times more Potassium and 1.5 times more Water than Cooked Shiitake Mushrooms no Salt.
• While Cooked Shiitake Mushrooms no Salt contain 3.8 times more Copper and 2.7 times more Selenium than Stir-Fried Shiitake Mushrooms.
• Both Stir-Fried Shiitake Mushrooms and Cooked Shiitake Mushrooms no Salt have similar amounts of Zinc per 300 kcal.
• Both Stir-Fried 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:

• Stir-Fried Shiitake Mushrooms have 7 times more Omega 6, 2.5 times more Fiber and 3.2 times more Protein than Cooked Shiitake Mushrooms no Salt.
• While Cooked Shiitake Mushrooms no Salt contain 1.3 times more Carbohydrate and 8.9 times more Sugars than Stir-Fried Shiitake Mushrooms.
• Both Stir-Fried Shiitake Mushrooms and Cooked Shiitake Mushrooms no Salt have similar amounts of Energy per 300 kcal.
• Both Stir-Fried Shiitake Mushrooms as well as Cooked Shiitake Mushrooms no Salt have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.