Comparing Nutrients in 300 calories White Mushrooms VS Boiled White Mushrooms

Weight per 300 calories

• White Mushrooms: 1364g
• Boiled White Mushrooms: 1071g

Boiled and Drained White Mushrooms have 1.3 times more energy per unit of mass than Raw White Mushrooms, which is very low in comparison to other foods. White Mushrooms having very low energy density.

Which food has more nutrients per 300 calories - White Mushrooms or Boiled White Mushrooms?

Macros Ratio

	Protein	Fat	Carbs
White Mushrooms	43%	11%	46%
Boiled White Mushrooms	25%	12%	63%

Macro Nutrients

	White Mushrooms	Boiled White Mushrooms	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.78% 4.64g	5.2% 5.04g	97g per day for Men 19-50 years
Saturated Fat	2.13% 0.68g	2.04% 0.65g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.67% 0.011g	1.6g per day for Men 19-50 years
Omega 6	13% 2.2g	11.3% 1.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34% 44.5g	43.6% 56.7g	130g per day for Men 19-50 years
Sugars	37.2% 27g	34.6% 25g	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	3.2% 2.3g	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	% 20g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	36% 13.6g	62% 23.6g	38g per day for Men 19-50 years
Protein	75.2% 42g	41.5% 23.3g	56g per day for Men 19-50 years

Vitamins

	White Mushrooms	Boiled White Mushrooms	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	92% 1.1mg	65% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	422% 5.5mg	247% 3.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	307% 49mg	299% 47.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	409% 20.5mg	463% 23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	109% 1.4mg	78.3% 1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	412% 124μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	58% 232μg	48.2% 193μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	22.7% 0.55μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	32% 28.6mg	47.6% 43mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	16% 95IU	14.3% 85.7IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.91% 0.14mg	0.71% 0.11mg	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

	White Mushrooms	Boiled White Mushrooms	Recommended Dietary Allowance
Calcium	4.1% 41mg	6.43% 64.3mg	1000mg per day for Men 19-50 years
Copper	482% 4.34mg	600% 5.4mg	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	85.2% 6.8mg	233% 18.6mg	8mg per day for Men 19-50 years
Magnesium	29.2% 123mg	30.6% 129mg	420mg per day for Men 19-50 years
Manganese	28% 0.64mg	53.6% 1.23mg	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	168% 1173mg	133% 932mg	700mg per day for Men 19-50 years
Potassium	128% 4336mg	112% 3814mg	3400mg per day for Men 19-50 years
Selenium	231% 127μg	232% 128μg	55μg per day for Men 19-50 years
Sodium	4.55% 68mg	1.43% 21.4mg	1500mg per day for Men 19-50 years
Zinc	64.5% 7.1mg	84.7% 9.32mg	11mg per day for Men 19-50 years
Water	34% 1261g	26.4% 976g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of White Mushrooms vs Boiled White Mushrooms:

• Raw White Mushrooms have 1.4 times more Vitamin B1, 1.7 times more Vitamin B2, 1.4 times more Vitamin B6, 1.2 times more Vitamin B9 and more Vitamin B12 than Boiled and Drained White Mushrooms.
• While Boiled and Drained White Mushrooms contain 1.5 times more Vitamin C than Raw White Mushrooms.
• Both Raw White Mushrooms and Boiled and Drained White Mushrooms have similar amounts of Vitamin B3, Vitamin B5 and Vitamin D per 300 kcal.
• Both Raw White Mushrooms as well as Boiled and Drained White Mushrooms have insufficient amounts of Vitamin A, Vitamin E and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for White Mushrooms vs Boiled White Mushrooms:

• Raw White Mushrooms have 1.3 times more Phosphorus, 3.2 times more Sodium and 1.3 times more Water than Boiled and Drained White Mushrooms.
• While Boiled and Drained White Mushrooms contain 1.6 times more Calcium, 2.7 times more Iron, 1.9 times more Manganese and 1.3 times more Zinc than Raw White Mushrooms.
• Both Raw White Mushrooms and Boiled and Drained White Mushrooms have similar amounts of Copper, Magnesium, Potassium and Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw White Mushrooms have 1.8 times more Protein than Boiled and Drained White Mushrooms.
• While Boiled and Drained White Mushrooms contain 1.3 times more Carbohydrate and 1.7 times more Fiber than Raw White Mushrooms.
• Both Raw White Mushrooms and Boiled and Drained White Mushrooms have similar amounts of Energy, Fat, Omega 6 and Sugars per 300 kcal.
• Both Raw White Mushrooms as well as Boiled and Drained White Mushrooms have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.