Comparing Nutrients in 5 ounces Canned Mushrooms VS Stir-Fried White Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Canned Mushrooms	25%	9%	66%
Stir-Fried White Mushrooms	43%	9%	48%

Macro Nutrients

	Canned Mushrooms	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	1.27% 37kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	0.48% 0.47g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.054g	0.18% 0.057g	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	4.4% 5.73g	130g per day for Men 19-50 years
Sugars	4.58% 3.3g	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	NA	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	8.95% 3.4g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	4.73% 2.65g	9.06% 5.07g	56g per day for Men 19-50 years

Vitamins

	Canned 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	10% 0.12mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	50.5% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.26mg	35.3% 5.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.15mg	41% 2.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.65% 0.086mg	4.58% 0.06mg	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	4.25% 17μg	7.1% 28.3μg	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	1.9% 11.3IU	1.9% 11.3IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.094% 0.014mg	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

	Canned Mushrooms	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	0.57% 5.67mg	1000mg per day for Men 19-50 years
Copper	37% 0.33mg	46% 0.41mg	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	4.43% 0.35mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	3.7% 15.6mg	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	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	5.38% 183mg	16.5% 561mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	36% 19.7μg	55μg per day for Men 19-50 years
Sodium	40% 602mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	9.28% 1.02mg	7.35% 0.81mg	11mg per day for Men 19-50 years
Water	3.5% 129g	3.5% 129g	3700g per day for Men 19-50 years

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

• Canned Mushrooms, Solids have 1.5 times more Vitamin B6 than Stir-Fried White Mushrooms.
• While Stir-Fried White Mushrooms contain 22 times more Vitamin B2, 2.5 times more Vitamin B3, 1.8 times more Vitamin B5 and 1.7 times more Vitamin B9 than Canned Mushrooms, Solids.
• Both Canned Mushrooms, Solids and Stir-Fried White Mushrooms have similar amounts of Vitamin B1 and Vitamin D per 5 oz.
• Both Canned Mushrooms, Solids as well as Stir-Fried White Mushrooms have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin E and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Canned Mushrooms vs Stir-Fried White Mushrooms:

• Canned Mushrooms, Solids have 2.8 times more Calcium, 3.2 times more Iron, 1.4 times more Magnesium, 1.8 times more Manganese, 35.4 times more Sodium and 1.3 times more Zinc than Stir-Fried White Mushrooms.
• While Stir-Fried White Mushrooms contain 1.6 times more Phosphorus, 3.1 times more Potassium and 3.4 times more Selenium than Canned Mushrooms, Solids.
• Both Canned Mushrooms, Solids and Stir-Fried White Mushrooms have similar amounts of Copper and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Canned Mushrooms, Solids have 1.3 times more Carbohydrate, more Sugars and 1.3 times more Fiber than Stir-Fried White Mushrooms.
• While Stir-Fried White Mushrooms contain 1.9 times more Protein than Canned Mushrooms, Solids.
• Both Canned Mushrooms, Solids as well as Stir-Fried White Mushrooms have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.