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

Weight per 300 calories

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

Dried Shiitake Mushrooms have 7.6 times more energy per unit of mass than Stir-Fried Shiitake Mushrooms, which is high 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 Dried Shiitake Mushrooms?

Macros Ratio

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

Macro Nutrients

	Stir-Fried Shiitake Mushrooms	Dried 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	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	0.77% 0.25g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.82% 0.013g	1.6g per day for Men 19-50 years
Omega 6	6.88% 1.17g	0.82% 0.14g	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	58.8% 76.4g	130g per day for Men 19-50 years
Sugars	3.2% 2.3g	3.1% 2.24g	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	30.7% 11.7g	38g per day for Men 19-50 years
Protein	47.4% 26.5g	17.3% 9.7g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried Shiitake Mushrooms	Dried 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	25.3% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	162% 2.1mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	186% 29.8mg	89.3% 14.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	209% 10.5mg	444% 22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.34mg	75.2% 0.98mg	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	41.3% 165μg	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	3.94% 3.55mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	27% 162IU	26% 156IU	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	Dried Shiitake Mushrooms	Recommended Dietary Allowance
Calcium	1.54% 15.4mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	139% 1.25mg	582% 5.23mg	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	21.8% 1.74mg	8mg per day for Men 19-50 years
Magnesium	34.8% 146mg	32% 134mg	420mg per day for Men 19-50 years
Manganese	74.6% 1.7mg	52% 1.2mg	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	42.6% 298mg	700mg per day for Men 19-50 years
Potassium	73.8% 2508mg	45.7% 1555mg	3400mg per day for Men 19-50 years
Selenium	88% 48.5μg	85% 46.7μg	55μg per day for Men 19-50 years
Sodium	2.56% 38.5mg	0.88% 13mg	1500mg per day for Men 19-50 years
Zinc	67% 7.4mg	70.6% 7.76mg	11mg per day for Men 19-50 years
Water	18.2% 675g	0.26% 9.63g	3700g per day for Men 19-50 years

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

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

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

• Stir-Fried Shiitake Mushrooms have 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.
• While Dried Shiitake Mushrooms contain 4.2 times more Copper than Stir-Fried Shiitake Mushrooms.
• Both Stir-Fried Shiitake Mushrooms and Dried Shiitake Mushrooms have similar amounts of Magnesium, Selenium and Zinc per 300 kcal.
• Both Stir-Fried Shiitake Mushrooms as well as Dried Shiitake Mushrooms have insufficient amounts of Calcium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Stir-Fried Shiitake Mushrooms have 8.4 times more Omega 6, 2.4 times more Fiber and 2.7 times more Protein than Dried Shiitake Mushrooms.
• While Dried Shiitake Mushrooms contain 1.3 times more Carbohydrate than Stir-Fried Shiitake Mushrooms.
• Both Stir-Fried Shiitake Mushrooms and Dried Shiitake Mushrooms have similar amounts of Energy and Sugars per 300 kcal.
• Both Stir-Fried Shiitake Mushrooms as well as Dried Shiitake Mushrooms have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.