Comparing Nutrients in 500 calories Microwaved White Mushrooms VS Maitake Mushrooms

Weight per 500 calories

• Microwaved White Mushrooms: 1429g
• Maitake Mushrooms: 1613g

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

Which food has more nutrients per 500 calories - Microwaved White Mushrooms or Maitake Mushrooms?

Macros Ratio

	Protein	Fat	Carbs
Microwaved White Mushrooms	36%	9%	55%
Maitake Mushrooms	21%	5%	74%

Macro Nutrients

	Microwaved White Mushrooms	Maitake Mushrooms	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.77% 6.57g	3.16% 3.06g	97g per day for Men 19-50 years
Saturated Fat	2.68% 0.86g	1.5% 0.48g	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	23.5% 4g	8.54% 1.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66.4% 86.3g	86.5% 112g	130g per day for Men 19-50 years
Sugars	0% 0g	46% 33.4g	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	% 0g	% 28g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	94% 35.7g	115% 43.5g	38g per day for Men 19-50 years
Protein	100% 56g	56% 31.3g	56g per day for Men 19-50 years

Vitamins

	Microwaved White Mushrooms	Maitake Mushrooms	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	71.4% 0.86mg	196% 2.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	474% 6.16mg	300% 3.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	478% 76.4mg	664% 106mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	560% 28mg	87% 4.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	69.5% 0.9mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1753% 526μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	57% 229μg	84.7% 339μg	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	26% 157IU	3019% 18113IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	1.08% 0.16mg	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

	Microwaved White Mushrooms	Maitake Mushrooms	Recommended Dietary Allowance
Calcium	8.57% 85.7mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	587% 5.3mg	452% 4.06mg	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	59% 4.7mg	60.5% 4.84mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	38.4% 161mg	420mg per day for Men 19-50 years
Manganese	39.8% 0.91mg	41.4% 0.95mg	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	259% 1814mg	171% 1194mg	700mg per day for Men 19-50 years
Potassium	205% 6971mg	97% 3290mg	3400mg per day for Men 19-50 years
Selenium	468% 257μg	64.5% 35.5μg	55μg per day for Men 19-50 years
Sodium	16% 243mg	1.08% 16mg	1500mg per day for Men 19-50 years
Zinc	95% 10.4mg	110% 12mg	11mg per day for Men 19-50 years
Water	34% 1265g	39.4% 1458g	3700g per day for Men 19-50 years

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

• Microwaved White Mushrooms have 1.6 times more Vitamin B2 and 6.4 times more Vitamin B5 than Raw Maitake Mushrooms.
• While Raw Maitake Mushrooms contain 2.7 times more Vitamin B1, 1.4 times more Vitamin B3, 1.3 times more Vitamin B6, 1.5 times more Vitamin B9 and 115.3 times more Vitamin D than Microwaved White Mushrooms.
• Both Microwaved White Mushrooms as well as Raw Maitake Mushrooms have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin E and Vitamin K in 500 kcal.

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

• Microwaved White Mushrooms have 5.3 times more Calcium, 1.3 times more Copper, 1.2 times more Magnesium, 1.5 times more Phosphorus, 2.1 times more Potassium, 7.2 times more Selenium and 15.1 times more Sodium than Raw Maitake Mushrooms.
• Both Microwaved White Mushrooms and Raw Maitake Mushrooms have similar amounts of Iron, Manganese, Zinc and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Microwaved White Mushrooms have 2.1 times more Fat, 2.8 times more Omega 6 and 1.8 times more Protein than Raw Maitake Mushrooms.
• While Raw Maitake Mushrooms contain 1.3 times more Carbohydrate and more Sugars than Microwaved White Mushrooms.
• Both Microwaved White Mushrooms and Raw Maitake Mushrooms have similar amounts of Energy and Fiber per 500 kcal.
• Both Microwaved White Mushrooms as well as Raw Maitake Mushrooms have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.