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

Weight per 300 calories

• Stir-Fried White Mushrooms: 1154g
• Boiled White Mushrooms: 1071g

Both foods have similar energy densities which is very low in comparison to other foods.

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

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried White Mushrooms	43%	9%	48%
Boiled White Mushrooms	25%	12%	63%

Macro Nutrients

	Stir-Fried White Mushrooms	Boiled White Mushrooms	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.93% 3.8g	5.2% 5.04g	97g per day for Men 19-50 years
Saturated Fat	1.44% 0.46g	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	11% 1.85g	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	36% 46.6g	43.6% 56.7g	130g per day for Men 19-50 years
Sugars	0% 0g	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	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	54.7% 20.8g	62% 23.6g	38g per day for Men 19-50 years
Protein	73.8% 41.3g	41.5% 23.3g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried 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	411% 5.34mg	247% 3.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	288% 46mg	299% 47.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	335% 16.7mg	463% 23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.3% 0.48mg	78.3% 1mg	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	48.2% 193μg	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	47.6% 43mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	15.4% 92IU	14.3% 85.7IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	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

	Stir-Fried White Mushrooms	Boiled White Mushrooms	Recommended Dietary Allowance
Calcium	4.6% 46mg	6.43% 64.3mg	1000mg per day for Men 19-50 years
Copper	373% 3.36mg	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	36% 2.9mg	233% 18.6mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	30.6% 129mg	420mg per day for Men 19-50 years
Manganese	23.6% 0.54mg	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	173% 1212mg	133% 932mg	700mg per day for Men 19-50 years
Potassium	134% 4569mg	112% 3814mg	3400mg per day for Men 19-50 years
Selenium	292% 160μg	232% 128μg	55μg per day for Men 19-50 years
Sodium	9.23% 138mg	1.43% 21.4mg	1500mg per day for Men 19-50 years
Zinc	59.8% 6.58mg	84.7% 9.32mg	11mg per day for Men 19-50 years
Water	28.4% 1051g	26.4% 976g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Stir-Fried White Mushrooms have 1.4 times more Vitamin B1 and 1.7 times more Vitamin B2 than Boiled White Mushrooms.
• While 300 kcal of Boiled and Drained White Mushrooms contain 1.4 times more Vitamin B5, 2.1 times more Vitamin B6 and more Vitamin C than Stir-Fried White Mushrooms.
• Both Stir-Fried White Mushrooms and Boiled White Mushrooms provide similar amounts of Vitamin B3, Vitamin B9 and Vitamin D per 300 calories.
• 300 calories of Stir-Fried White Mushrooms have insufficient amounts of Vitamin C
• Both Stir-Fried White Mushrooms as well as Boiled and Drained White Mushrooms have insufficient amounts of Vitamin A, Vitamin B12, Vitamin E and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Stir-Fried White Mushrooms vs Boiled White Mushrooms:

• 300 calories of Stir-Fried White Mushrooms have 1.3 times more Phosphorus, 1.3 times more Selenium and 6.5 times more Sodium than Boiled White Mushrooms.
• While 300 kcal of Boiled and Drained White Mushrooms contain 1.4 times more Calcium, 1.6 times more Copper, 6.5 times more Iron, 2.3 times more Manganese and 1.4 times more Zinc than Stir-Fried White Mushrooms.
• Both Stir-Fried White Mushrooms and Boiled White Mushrooms contain similar levels of Magnesium, Potassium and Water per 300 calories.
• 300 calories of Stir-Fried White Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Stir-Fried White Mushrooms have 1.8 times more Protein than Boiled White Mushrooms.
• While 300 kcal of Boiled and Drained White Mushrooms contain more Sugars than Stir-Fried White Mushrooms.
• Both Stir-Fried White Mushrooms and Boiled White Mushrooms offer comparable quantities of Energy, Omega 6, Carbohydrate and Fiber per 300 calories.
• Both Stir-Fried White Mushrooms as well as Boiled and Drained White Mushrooms provide inadequate amounts of Omega 3 in 300 calories.