Comparing Nutrients in 500 calories Oyster Mushrooms VS Microwaved White Mushrooms

Weight per 500 calories

• Oyster Mushrooms: 1515g
• Microwaved White Mushrooms: 1429g

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

Discover which food has more nutrients per 500 calories - Oyster Mushrooms or Microwaved White Mushrooms?

Macros Ratio

	Protein	Fat	Carbs
Oyster Mushrooms	32%	9%	59%
Microwaved White Mushrooms	36%	9%	55%

Macro Nutrients

	Oyster Mushrooms	Microwaved White Mushrooms	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.4% 6.2g	6.77% 6.57g	97g per day for Men 19-50 years
Saturated Fat	2.94% 0.94g	2.68% 0.86g	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% 1.86g	23.5% 4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71% 92g	66.4% 86.3g	130g per day for Men 19-50 years
Sugars	23% 17g	0% 0g	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	% 17g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	92% 35g	94% 35.7g	38g per day for Men 19-50 years
Protein	89.6% 50g	100% 56g	56g per day for Men 19-50 years

Vitamins

	Oyster Mushrooms	Microwaved White Mushrooms	Recommended Dietary Allowance
Vitamin A	3.37% 30.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	158% 1.9mg	71.4% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	407% 5.3mg	474% 6.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	469% 75mg	478% 76.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	391% 19.5mg	560% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	128% 1.67mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	356% 107μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	144% 576μg	57% 229μg	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	73.2% 439IU	26% 157IU	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

	Oyster Mushrooms	Microwaved White Mushrooms	Recommended Dietary Allowance
Calcium	4.55% 45.5mg	8.57% 85.7mg	1000mg per day for Men 19-50 years
Copper	411% 3.7mg	587% 5.3mg	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	252% 20mg	59% 4.7mg	8mg per day for Men 19-50 years
Magnesium	65% 273mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	74.4% 1.7mg	39.8% 0.91mg	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	260% 1818mg	259% 1814mg	700mg per day for Men 19-50 years
Potassium	187% 6364mg	205% 6971mg	3400mg per day for Men 19-50 years
Selenium	71.6% 39.4μg	468% 257μg	55μg per day for Men 19-50 years
Sodium	18% 273mg	16% 243mg	1500mg per day for Men 19-50 years
Zinc	106% 11.7mg	95% 10.4mg	11mg per day for Men 19-50 years
Water	36.5% 1351g	34% 1265g	3700g per day for Men 19-50 years

Oyster Mushrooms VS Microwaved White Mushrooms Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Oyster Mushrooms or Microwaved White Mushrooms?

Lets compare vitamin content per 500 calories of Oyster Mushrooms vs Microwaved White Mushrooms:

• 500 calories of Oyster Mushrooms have 2.2 times more Vitamin B1, 2.4 times more Vitamin B6, 2.5 times more Vitamin B9 and 2.8 times more Vitamin D than Microwaved White Mushrooms.
• While 500 kcal of Microwaved White Mushrooms contain 1.4 times more Vitamin B5 than Raw Oyster Mushrooms.
• Both Oyster Mushrooms and Microwaved White Mushrooms provide similar amounts of Vitamin B2 and Vitamin B3 per 500 calories.
• Both Raw Oyster Mushrooms as well as Microwaved White Mushrooms have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin E and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Oyster Mushrooms vs Microwaved White Mushrooms:

• 500 calories of Oyster Mushrooms have 4.3 times more Iron, 1.4 times more Magnesium and 1.9 times more Manganese than Microwaved White Mushrooms.
• While 500 kcal of Microwaved White Mushrooms contain 1.4 times more Copper and 6.5 times more Selenium than Raw Oyster Mushrooms.
• Both Oyster Mushrooms and Microwaved White Mushrooms contain similar levels of Phosphorus, Potassium, Sodium, Zinc and Water per 500 calories.
• Both Raw Oyster Mushrooms as well as Microwaved White Mushrooms lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oyster Mushrooms have more Sugars than Microwaved White Mushrooms.
• While 500 kcal of Microwaved White Mushrooms contain 2.1 times more Omega 6 than Raw Oyster Mushrooms.
• Both Oyster Mushrooms and Microwaved White Mushrooms offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 500 calories.
• Both Raw Oyster Mushrooms as well as Microwaved White Mushrooms provide inadequate amounts of Omega 3 in 500 calories.