Comparing Nutrients in 5 ounces Maitake Mushrooms VS Microwaved White Mushrooms

Macros Ratio

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

Macro Nutrients

	Maitake Mushrooms	Microwaved White Mushrooms	Recommended Dietary Allowance
Energy	1.5% 44kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	0.67% 0.65g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.043g	0.27% 0.085g	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	0.75% 0.13g	2.33% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.6% 9.88g	6.6% 8.56g	130g per day for Men 19-50 years
Sugars	4.05% 2.93g	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	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	% 2.47g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	10% 3.83g	9.33% 3.54g	38g per day for Men 19-50 years
Protein	4.9% 2.75g	9.9% 5.54g	56g per day for Men 19-50 years

Vitamins

	Maitake Mushrooms	Microwaved 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	17.2% 0.21mg	7.1% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.4% 0.34mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.3% 9.33mg	47.4% 7.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.65% 0.38mg	55.6% 2.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	154% 46.2μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.44% 29.8μg	5.67% 22.7μg	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	265% 1592IU	2.6% 15.6IU	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

	Maitake Mushrooms	Microwaved White Mushrooms	Recommended Dietary Allowance
Calcium	0.14% 1.4mg	0.85% 8.5mg	1000mg per day for Men 19-50 years
Copper	39.7% 0.36mg	58.3% 0.52mg	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	5.3% 0.43mg	5.85% 0.47mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	3.64% 0.084mg	3.94% 0.091mg	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	15% 105mg	25.7% 180mg	700mg per day for Men 19-50 years
Potassium	8.5% 289mg	20.3% 692mg	3400mg per day for Men 19-50 years
Selenium	5.67% 3.1μg	46.4% 25.5μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	9.66% 1.06mg	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	3.46% 128g	3.4% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Maitake Mushrooms VS Microwaved White Mushrooms per 5 oz

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

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

• 5 ounces of Maitake Mushrooms have 2.4 times more Vitamin B1, 1.2 times more Vitamin B3, 1.3 times more Vitamin B9 and 102.1 times more Vitamin D than Microwaved White Mushrooms.
• While 5 oz of Microwaved White Mushrooms contain 1.8 times more Vitamin B2 and 7.3 times more Vitamin B5 than Raw Maitake Mushrooms.
• Both Maitake Mushrooms and Microwaved White Mushrooms provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Microwaved White Mushrooms have insufficient amounts of Vitamin D
• Both Raw Maitake Mushrooms as well as Microwaved White Mushrooms have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Maitake Mushrooms vs Microwaved White Mushrooms:

• 5 oz of Microwaved White Mushrooms contain 1.5 times more Copper, 1.4 times more Magnesium, 1.7 times more Phosphorus, 2.4 times more Potassium and 8.2 times more Selenium than Raw Maitake Mushrooms.
• Both Maitake Mushrooms and Microwaved White Mushrooms contain similar levels of Iron, Manganese, Zinc and Water per five ounces.
• Both Raw Maitake Mushrooms as well as Microwaved White Mushrooms lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Maitake Mushrooms have more Sugars than Microwaved White Mushrooms.
• While 5 oz of Microwaved White Mushrooms contain 2 times more Protein than Raw Maitake Mushrooms.
• Both Maitake Mushrooms and Microwaved White Mushrooms offer comparable quantities of Carbohydrate and Fiber per five ounces.
• Both Raw Maitake Mushrooms as well as Microwaved White Mushrooms provide inadequate amounts of Energy, Omega 3 and Omega 6 in five ounces.