Comparing Nutrients in 500 calories Dried Shiitake Mushrooms VS Cooked Shiitake Mushrooms

Weight per 500 calories

• Dried Shiitake Mushrooms: 169g
• Cooked Shiitake Mushrooms: 893g

Dried Shiitake Mushrooms have 5.3 times more energy per 100g than Cooked Shiitake Mushrooms. It has high energy density when compared to other foods. Cooked Shiitake Mushrooms no Salt having low energy density.

Which food has more nutrients per 500 calories - Dried Shiitake Mushrooms or Cooked Shiitake Mushrooms?

Macros Ratio

	Protein	Fat	Carbs
Dried Shiitake Mushrooms	11%	3%	86%
Cooked Shiitake Mushrooms	9%	3%	88%

Macro Nutrients

	Dried Shiitake Mushrooms	Cooked Shiitake Mushrooms	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.72% 1.67g	2.03% 1.96g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.38g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	1.37% 0.022g	1.67% 0.027g	1.6g per day for Men 19-50 years
Omega 6	1.37% 0.23g	1.63% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 127g	99% 128g	130g per day for Men 19-50 years
Sugars	5.15% 3.73g	47.3% 34.3g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	51% 19.4g	49.3% 18.8g	38g per day for Men 19-50 years
Protein	29% 16g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Dried Shiitake Mushrooms	Cooked 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	42.2% 0.51mg	27.5% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	165% 2.15mg	117% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	149% 24mg	83.7% 13.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	740% 37mg	641% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	125% 1.63mg	109% 1.4mg	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	69% 275μg	47% 188μg	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	6.57% 5.9mg	2.98% 2.68mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	43.4% 260IU	41.7% 250IU	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

	Dried Shiitake Mushrooms	Cooked Shiitake Mushrooms	Recommended Dietary Allowance
Calcium	1.86% 18.6mg	2.68% 26.8mg	1000mg per day for Men 19-50 years
Copper	969% 8.72mg	889% 8mg	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	36.3% 2.9mg	49% 3.93mg	8mg per day for Men 19-50 years
Magnesium	53% 223mg	29.8% 125mg	420mg per day for Men 19-50 years
Manganese	86.4% 2mg	79% 1.82mg	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	71% 497mg	37% 259mg	700mg per day for Men 19-50 years
Potassium	76.2% 2591mg	30.7% 1045mg	3400mg per day for Men 19-50 years
Selenium	142% 78μg	403% 221μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	118% 13mg	108% 12mg	11mg per day for Men 19-50 years
Water	0.43% 16g	20% 745g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Dried Shiitake Mushrooms vs Cooked Shiitake Mushrooms:

• Dried Shiitake Mushrooms have 1.5 times more Vitamin B1, 1.4 times more Vitamin B2, 1.8 times more Vitamin B3, 1.5 times more Vitamin B9 and 2.2 times more Vitamin C than Cooked Shiitake Mushrooms no Salt.
• Both Dried Shiitake Mushrooms and Cooked Shiitake Mushrooms no Salt have similar amounts of Vitamin B5, Vitamin B6 and Vitamin D per 500 kcal.
• Both Dried Shiitake Mushrooms as well as Cooked Shiitake Mushrooms no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin E and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Dried Shiitake Mushrooms vs Cooked Shiitake Mushrooms:

• Dried Shiitake Mushrooms have 1.8 times more Magnesium, 1.9 times more Phosphorus and 2.5 times more Potassium than Cooked Shiitake Mushrooms no Salt.
• While Cooked Shiitake Mushrooms no Salt contain 1.4 times more Iron, 2.8 times more Selenium and 46.4 times more Water than Dried Shiitake Mushrooms.
• Both Dried Shiitake Mushrooms and Cooked Shiitake Mushrooms no Salt have similar amounts of Copper, Manganese and Zinc per 500 kcal.
• Both Dried Shiitake Mushrooms as well as Cooked Shiitake Mushrooms no Salt have insufficient amounts of Calcium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cooked Shiitake Mushrooms no Salt contain 9.2 times more Sugars than Dried Shiitake Mushrooms.
• Both Dried Shiitake Mushrooms and Cooked Shiitake Mushrooms no Salt have similar amounts of Energy, Carbohydrate, Fiber and Protein per 500 kcal.
• Both Dried Shiitake Mushrooms as well as Cooked Shiitake Mushrooms no Salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.