Comparing Nutrients in 5 ounces Canned Mushrooms VS White Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Canned Mushrooms	25%	9%	66%
White Mushrooms	43%	11%	46%

Macro Nutrients

	Canned Mushrooms	White Mushrooms	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	1.08% 31kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	0.5% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.054g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	0.089% 0.001g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	1.33% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.55% 7.2g	3.55% 4.62g	130g per day for Men 19-50 years
Sugars	4.58% 3.3g	3.87% 2.8g	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	0.33% 0.24g	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	% 2.1g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	8.95% 3.4g	3.73% 1.4g	38g per day for Men 19-50 years
Protein	4.73% 2.65g	7.82% 4.38g	56g per day for Men 19-50 years

Vitamins

	Canned Mushrooms	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	10% 0.12mg	9.57% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	44% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.26mg	32% 5.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.15mg	42.5% 2.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.65% 0.086mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	43% 13μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.25% 17μg	6.02% 24μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2.36% 0.057μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	3.3% 2.98mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	1.9% 11.3IU	1.65% 9.92IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.094% 0.014mg	0.094% 0.014mg	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

	Canned Mushrooms	White Mushrooms	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	37% 0.33mg	50% 0.45mg	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	14% 1.1mg	8.86% 0.71mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	5.3% 0.12mg	2.9% 0.067mg	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	13.4% 94mg	17.4% 122mg	700mg per day for Men 19-50 years
Potassium	5.38% 183mg	13.3% 451mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	24% 13μg	55μg per day for Men 19-50 years
Sodium	40% 602mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	9.28% 1.02mg	6.7% 0.74mg	11mg per day for Men 19-50 years
Water	3.5% 129g	3.54% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Mushrooms VS White Mushrooms per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Mushrooms versus 5 oz of White Mushrooms to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Mushrooms vs White Mushrooms:

• 5 oz of Raw White Mushrooms contain 19.1 times more Vitamin B2, 2.3 times more Vitamin B3, 1.8 times more Vitamin B5, 1.7 times more Vitamin B6, 1.4 times more Vitamin B9 and more Vitamin C than Canned Mushrooms, Solids.
• Both Canned Mushrooms and White Mushrooms provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Canned Mushrooms have insufficient amounts of Vitamin B2 and Vitamin C
• Both Canned Mushrooms, Solids as well as Raw White Mushrooms have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Canned Mushrooms vs White Mushrooms:

• 5 ounces of Canned Mushrooms have 1.6 times more Iron, 1.7 times more Magnesium, 1.8 times more Manganese, 85 times more Sodium and 1.4 times more Zinc than White Mushrooms.
• While 5 oz of Raw White Mushrooms contain 1.4 times more Copper, 1.3 times more Phosphorus, 2.5 times more Potassium and 2.3 times more Selenium than Canned Mushrooms, Solids.
• Both Canned Mushrooms and White Mushrooms contain similar levels of Water per five ounces.
• Both Canned Mushrooms, Solids as well as Raw White Mushrooms lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Mushrooms have 1.6 times more Carbohydrate and 2.4 times more Fiber than White Mushrooms.
• While 5 oz of Raw White Mushrooms contain 1.7 times more Protein than Canned Mushrooms, Solids.
• Both Canned Mushrooms and White Mushrooms offer comparable quantities of Sugars per five ounces.
• Both Canned Mushrooms, Solids as well as Raw White Mushrooms provide inadequate amounts of Energy, Omega 3 and Omega 6 in five ounces.