Comparing Nutrients in 5 ounces Oyster Mushrooms VS Maitake Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Oyster Mushrooms	32%	9%	59%
Maitake Mushrooms	21%	5%	74%

Macro Nutrients

	Oyster Mushrooms	Maitake Mushrooms	Recommended Dietary Allowance
Energy	1.6% 46.8kcal	1.5% 44kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.58g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.088g	0.13% 0.043g	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	1.03% 0.17g	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.64% 8.63g	7.6% 9.88g	130g per day for Men 19-50 years
Sugars	2.17% 1.57g	4.05% 2.93g	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	% 1.57g	% 2.47g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	8.58% 3.26g	10% 3.83g	38g per day for Men 19-50 years
Protein	8.38% 4.7g	4.9% 2.75g	56g per day for Men 19-50 years

Vitamins

	Oyster Mushrooms	Maitake Mushrooms	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.8% 0.18mg	17.2% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38% 0.49mg	26.4% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.03mg	58.3% 9.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.6% 1.83mg	7.65% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	33.3% 9.98μg	154% 46.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	13.5% 54μg	7.44% 29.8μg	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	6.85% 41IU	265% 1592IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	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

	Oyster Mushrooms	Maitake Mushrooms	Recommended Dietary Allowance
Calcium	0.43% 4.25mg	0.14% 1.4mg	1000mg per day for Men 19-50 years
Copper	38.4% 0.35mg	39.7% 0.36mg	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	23.6% 1.9mg	5.3% 0.43mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	6.96% 0.16mg	3.64% 0.084mg	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	24.3% 170mg	15% 105mg	700mg per day for Men 19-50 years
Potassium	17.5% 595mg	8.5% 289mg	3400mg per day for Men 19-50 years
Selenium	6.7% 3.7μg	5.67% 3.1μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.5mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	9.92% 1.1mg	9.66% 1.06mg	11mg per day for Men 19-50 years
Water	3.4% 126g	3.46% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: Oyster Mushrooms VS Maitake Mushrooms per 5 oz

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

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

• 5 ounces of Oyster Mushrooms have 1.4 times more Vitamin B2, 4.8 times more Vitamin B5, 2 times more Vitamin B6 and 1.8 times more Vitamin B9 than Maitake Mushrooms.
• While 5 oz of Raw Maitake Mushrooms contain 1.3 times more Vitamin B3, 4.6 times more Vitamin B7 and 38.7 times more Vitamin D than Raw Oyster Mushrooms.
• Both Oyster Mushrooms and Maitake Mushrooms provide similar amounts of Vitamin B1 per five ounces.
• Both Raw Oyster Mushrooms as well as Raw Maitake 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 Oyster Mushrooms vs Maitake Mushrooms:

• 5 ounces of Oyster Mushrooms have 4.4 times more Iron, 1.8 times more Magnesium, 1.9 times more Manganese, 1.6 times more Phosphorus and 2.1 times more Potassium than Maitake Mushrooms.
• Both Oyster Mushrooms and Maitake Mushrooms contain similar levels of Copper, Selenium, Zinc and Water per five ounces.
• Both Raw Oyster Mushrooms as well as Raw Maitake Mushrooms lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oyster Mushrooms have 1.7 times more Protein than Maitake Mushrooms.
• While 5 oz of Raw Maitake Mushrooms contain 1.9 times more Sugars than Raw Oyster Mushrooms.
• Both Oyster Mushrooms and Maitake Mushrooms offer comparable quantities of Carbohydrate and Fiber per five ounces.
• Both Raw Oyster Mushrooms as well as Raw Maitake Mushrooms provide inadequate amounts of Energy, Omega 3 and Omega 6 in five ounces.