Comparing Nutrients in 500 calories Portabella Mushrooms VS Stir-Fried White Mushrooms

Weight per 500 calories

• Portabella Mushrooms: 2273g
• Stir-Fried White Mushrooms: 1923g

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

Discover which food has more nutrients per 500 calories - Portabella Mushrooms or Stir-Fried White Mushrooms?

Macros Ratio

	Protein	Fat	Carbs
Portabella Mushrooms	31%	12%	57%
Stir-Fried White Mushrooms	43%	9%	48%

Macro Nutrients

	Portabella Mushrooms	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.2% 7.95g	6.54% 6.35g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	2.4% 0.77g	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	19.8% 3.36g	18% 3.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67.7% 88g	59.8% 77.7g	130g per day for Men 19-50 years
Sugars	78.4% 57g	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	15.4% 11g	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	% 45.7g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	77.8% 29.5g	91% 34.6g	38g per day for Men 19-50 years
Protein	85.6% 48g	123% 69g	56g per day for Men 19-50 years

Vitamins

	Portabella Mushrooms	Stir-Fried 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	112% 1.34mg	154% 1.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	227% 2.95mg	685% 8.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	638% 102mg	479% 76.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	518% 26mg	558% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	259% 3.36mg	62% 0.81mg	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	159% 636μg	96% 385μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	47.3% 1.14μg	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	38% 227IU	25.6% 154IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.03% 0.45mg	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

	Portabella Mushrooms	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Calcium	6.8% 68mg	7.7% 77mg	1000mg per day for Men 19-50 years
Copper	722% 6.5mg	622% 5.6mg	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	88% 7.05mg	60% 4.8mg	8mg per day for Men 19-50 years
Magnesium	NA	50.4% 212mg	420mg per day for Men 19-50 years
Manganese	68% 1.57mg	39.3% 0.9mg	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	351% 2455mg	288% 2019mg	700mg per day for Men 19-50 years
Potassium	243% 8273mg	224% 7615mg	3400mg per day for Men 19-50 years
Selenium	769% 423μg	486% 267μg	55μg per day for Men 19-50 years
Sodium	13.6% 205mg	15.4% 231mg	1500mg per day for Men 19-50 years
Zinc	110% 12mg	100% 11mg	11mg per day for Men 19-50 years
Water	57% 2110g	47.3% 1752g	3700g per day for Men 19-50 years

Portabella Mushrooms VS Stir-Fried White Mushrooms Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Portabella Mushrooms or Stir-Fried White Mushrooms?

Lets compare vitamin content per 500 calories of Portabella Mushrooms vs Stir-Fried White Mushrooms:

• 500 calories of Portabella Mushrooms have 1.3 times more Vitamin B3, 4.2 times more Vitamin B6, 1.7 times more Vitamin B9, more Vitamin B12 and 1.5 times more Vitamin D than Stir-Fried White Mushrooms.
• While 500 kcal of Stir-Fried White Mushrooms contain 1.4 times more Vitamin B1 and 3 times more Vitamin B2 than Raw Portabella Mushrooms.
• Both Portabella Mushrooms and Stir-Fried White Mushrooms provide similar amounts of Vitamin B5 per 500 calories.
• 500 calories of Stir-Fried White Mushrooms have insufficient amounts of Vitamin B12
• Both Raw Portabella Mushrooms as well as Stir-Fried White Mushrooms have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Portabella Mushrooms vs Stir-Fried White Mushrooms:

• 500 calories of Portabella Mushrooms have 1.5 times more Iron, 1.7 times more Manganese, 1.2 times more Phosphorus, 1.6 times more Selenium and 1.2 times more Water than Stir-Fried White Mushrooms.
• Both Portabella Mushrooms and Stir-Fried White Mushrooms contain similar levels of Copper, Potassium, Sodium and Zinc per 500 calories.
• Both Raw Portabella Mushrooms as well as Stir-Fried White Mushrooms lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Portabella Mushrooms have more Sugars and more Fructose than Stir-Fried White Mushrooms.
• While 500 kcal of Stir-Fried White Mushrooms contain 1.4 times more Protein than Raw Portabella Mushrooms.
• Both Portabella Mushrooms and Stir-Fried White Mushrooms offer comparable quantities of Energy, Omega 6, Carbohydrate and Fiber per 500 calories.
• Both Raw Portabella Mushrooms as well as Stir-Fried White Mushrooms provide inadequate amounts of Omega 3 in 500 calories.