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

Weight per 300 calories

• Stir-Fried White Mushrooms: 1154g
• Stir-Fried Shiitake Mushrooms: 769g

Stir-Fried Shiitake Mushrooms have 1.5 times more energy per unit of mass than Stir-Fried White Mushrooms, which is low in comparison to other foods. Stir-Fried White Mushrooms having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried White Mushrooms	43%	9%	48%
Stir-Fried Shiitake Mushrooms	29%	7%	64%

Macro Nutrients

	Stir-Fried White Mushrooms	Stir-Fried Shiitake Mushrooms	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.93% 3.8g	2.78% 2.7g	97g per day for Men 19-50 years
Saturated Fat	1.44% 0.46g	0.77% 0.25g	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	11% 1.85g	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	36% 46.6g	45.4% 59g	130g per day for Men 19-50 years
Sugars	0% 0g	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	0% 0g	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	% 0g	% 2.3g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	54.7% 20.8g	73% 27.7g	38g per day for Men 19-50 years
Protein	73.8% 41.3g	47.4% 26.5g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried White 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	92% 1.1mg	63.5% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	411% 5.34mg	162% 2.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	288% 46mg	186% 29.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	335% 16.7mg	209% 10.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.3% 0.48mg	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	57.7% 231μg	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	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	15.4% 92IU	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

	Stir-Fried White Mushrooms	Stir-Fried Shiitake Mushrooms	Recommended Dietary Allowance
Calcium	4.6% 46mg	1.54% 15.4mg	1000mg per day for Men 19-50 years
Copper	373% 3.36mg	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	36% 2.9mg	51% 4.08mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	34.8% 146mg	420mg per day for Men 19-50 years
Manganese	23.6% 0.54mg	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	173% 1212mg	122% 854mg	700mg per day for Men 19-50 years
Potassium	134% 4569mg	73.8% 2508mg	3400mg per day for Men 19-50 years
Selenium	292% 160μg	88% 48.5μg	55μg per day for Men 19-50 years
Sodium	9.23% 138mg	2.56% 38.5mg	1500mg per day for Men 19-50 years
Zinc	59.8% 6.58mg	67% 7.4mg	11mg per day for Men 19-50 years
Water	28.4% 1051g	18.2% 675g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Stir-Fried White Mushrooms have 1.5 times more Vitamin B1, 2.5 times more Vitamin B2, 1.5 times more Vitamin B3, 1.6 times more Vitamin B5 and 2.1 times more Vitamin B9 than Stir-Fried Shiitake Mushrooms.
• While 300 kcal of Stir-Fried Shiitake Mushrooms contain 2.8 times more Vitamin B6 and 1.8 times more Vitamin D than Stir-Fried White Mushrooms.
• Both Stir-Fried White 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 Stir-Fried White Mushrooms vs Stir-Fried Shiitake Mushrooms:

• 300 calories of Stir-Fried White Mushrooms have 2.7 times more Copper, 1.4 times more Phosphorus, 1.8 times more Potassium, 3.3 times more Selenium, 3.6 times more Sodium and 1.6 times more Water than Stir-Fried Shiitake Mushrooms.
• While 300 kcal of Stir-Fried Shiitake Mushrooms contain 1.4 times more Iron and 3.2 times more Manganese than Stir-Fried White Mushrooms.
• Both Stir-Fried White Mushrooms and Stir-Fried Shiitake Mushrooms contain similar levels of Magnesium and Zinc per 300 calories.
• Both Stir-Fried White 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 Stir-Fried White Mushrooms have 1.6 times more Omega 6 and 1.6 times more Protein than Stir-Fried Shiitake Mushrooms.
• While 300 kcal of Stir-Fried Shiitake Mushrooms contain 1.3 times more Carbohydrate and 1.3 times more Fiber than Stir-Fried White Mushrooms.
• Both Stir-Fried White Mushrooms and Stir-Fried Shiitake Mushrooms offer comparable quantities of Energy per 300 calories.
• Both Stir-Fried White Mushrooms as well as Stir-Fried Shiitake Mushrooms provide inadequate amounts of Omega 3 in 300 calories.