Comparing Nutrients in 500 calories Stir-Fried Shiitake Mushrooms VS Dried Shiitake Mushrooms

Weight per 500 calories

• Stir-Fried Shiitake Mushrooms: 1282g
• Dried Shiitake Mushrooms: 169g

Dried Shiitake Mushrooms have 7.6 times more energy per unit of mass than Stir-Fried Shiitake Mushrooms, which is high in comparison to other foods. Stir-Fried Shiitake Mushrooms having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried Shiitake Mushrooms	29%	7%	64%
Dried Shiitake Mushrooms	11%	3%	86%

Macro Nutrients

	Stir-Fried Shiitake Mushrooms	Dried Shiitake Mushrooms	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.63% 4.5g	1.72% 1.67g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.37% 0.022g	1.6g per day for Men 19-50 years
Omega 6	11.5% 1.95g	1.37% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75.7% 98g	98% 127g	130g per day for Men 19-50 years
Sugars	5.3% 3.85g	5.15% 3.73g	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	% 3.85g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	121% 46g	51% 19.4g	38g per day for Men 19-50 years
Protein	79% 44.2g	29% 16g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried Shiitake Mushrooms	Dried 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	106% 1.27mg	42.2% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	270% 3.5mg	165% 2.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	310% 49.6mg	149% 24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	349% 17.4mg	740% 37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	172% 2.23mg	125% 1.63mg	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	45% 179μg	69% 275μg	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	6.57% 5.9mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	45% 269IU	43.4% 260IU	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 Shiitake Mushrooms	Dried Shiitake Mushrooms	Recommended Dietary Allowance
Calcium	2.56% 25.6mg	1.86% 18.6mg	1000mg per day for Men 19-50 years
Copper	232% 2.1mg	969% 8.72mg	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	85% 6.8mg	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	58% 244mg	53% 223mg	420mg per day for Men 19-50 years
Manganese	124% 2.86mg	86.4% 2mg	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	203% 1423mg	71% 497mg	700mg per day for Men 19-50 years
Potassium	123% 4179mg	76.2% 2591mg	3400mg per day for Men 19-50 years
Selenium	147% 80.8μg	142% 78μg	55μg per day for Men 19-50 years
Sodium	4.27% 64mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	112% 12.3mg	118% 13mg	11mg per day for Men 19-50 years
Water	30.4% 1125g	0.43% 16g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Stir-Fried Shiitake Mushrooms vs Dried Shiitake Mushrooms:

• Stir-Fried Shiitake Mushrooms have 2.5 times more Vitamin B1, 1.6 times more Vitamin B2, 2.1 times more Vitamin B3 and 1.4 times more Vitamin B6 than Dried Shiitake Mushrooms.
• While Dried Shiitake Mushrooms contain 2.1 times more Vitamin B5, 1.5 times more Vitamin B9 and more Vitamin C than Stir-Fried Shiitake Mushrooms.
• Both Stir-Fried Shiitake Mushrooms and Dried Shiitake Mushrooms have similar amounts of Vitamin D per 500 kcal.
• Both Stir-Fried Shiitake Mushrooms as well as Dried Shiitake Mushrooms have insufficient amounts of Vitamin A, Vitamin B12, Vitamin E and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Stir-Fried Shiitake Mushrooms vs Dried Shiitake Mushrooms:

• Stir-Fried Shiitake Mushrooms have 2.3 times more Iron, 1.4 times more Manganese, 2.9 times more Phosphorus, 1.6 times more Potassium and 70.1 times more Water than Dried Shiitake Mushrooms.
• While Dried Shiitake Mushrooms contain 4.2 times more Copper than Stir-Fried Shiitake Mushrooms.
• Both Stir-Fried Shiitake Mushrooms and Dried Shiitake Mushrooms have similar amounts of Magnesium, Selenium and Zinc per 500 kcal.
• Both Stir-Fried Shiitake Mushrooms as well as Dried Shiitake Mushrooms have insufficient amounts of Calcium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Stir-Fried Shiitake Mushrooms have 8.4 times more Omega 6, 2.4 times more Fiber and 2.7 times more Protein than Dried Shiitake Mushrooms.
• While Dried Shiitake Mushrooms contain 1.3 times more Carbohydrate than Stir-Fried Shiitake Mushrooms.
• Both Stir-Fried Shiitake Mushrooms and Dried Shiitake Mushrooms have similar amounts of Energy and Sugars per 500 kcal.
• Both Stir-Fried Shiitake Mushrooms as well as Dried Shiitake Mushrooms have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.