Comparing Nutrients in 5 ounces Portabella Mushrooms VS Cooked Shiitake Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Portabella Mushrooms	31%	12%	57%
Cooked Shiitake Mushrooms	9%	3%	88%

Macro Nutrients

	Portabella Mushrooms	Cooked Shiitake Mushrooms	Recommended Dietary Allowance
Energy	1.08% 31kcal	2.74% 79.4kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	0.32% 0.31g	97g per day for Men 19-50 years
Saturated Fat	0.044% 0.014g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.2% 5.5g	15.7% 20.4g	130g per day for Men 19-50 years
Sugars	4.9% 3.54g	7.5% 5.44g	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	0.96% 0.69g	NA	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	% 2.85g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	4.85% 1.84g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	5.34% 3g	3.95% 2.2g	56g per day for Men 19-50 years

Vitamins

	Portabella Mushrooms	Cooked Shiitake Mushrooms	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.97% 0.084mg	4.37% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.37mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.3% 1.6mg	102% 5.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	17.3% 0.23mg	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	9.92% 39.7μg	7.44% 29.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2.95% 0.071μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.47% 0.43mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	2.36% 14IU	6.6% 39.7IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.19% 0.028mg	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

	Portabella Mushrooms	Cooked Shiitake Mushrooms	Recommended Dietary Allowance
Calcium	0.43% 4.25mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	45% 0.41mg	141% 1.27mg	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	5.5% 0.44mg	7.8% 0.62mg	8mg per day for Men 19-50 years
Magnesium	NA	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	4.25% 0.098mg	12.6% 0.29mg	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	22% 153mg	5.87% 41mg	700mg per day for Men 19-50 years
Potassium	15% 516mg	4.88% 166mg	3400mg per day for Men 19-50 years
Selenium	48% 26.4μg	64% 35μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	6.83% 0.75mg	17% 1.9mg	11mg per day for Men 19-50 years
Water	3.56% 132g	3.2% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Portabella Mushrooms VS Cooked Shiitake Mushrooms per 5 oz

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

Lets compare vitamin content per 5 ounces of Portabella Mushrooms vs Cooked Shiitake Mushrooms:

• 5 ounces of Portabella Mushrooms have 1.6 times more Vitamin B1, 3 times more Vitamin B3, 1.3 times more Vitamin B9 and more Vitamin B12 than Cooked Shiitake Mushrooms.
• While 5 oz of Cooked Shiitake Mushrooms no Salt contain 1.3 times more Vitamin B2, 3.1 times more Vitamin B5 and 2.8 times more Vitamin D than Raw Portabella Mushrooms.
• Both Portabella Mushrooms and Cooked Shiitake Mushrooms provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Portabella Mushrooms have insufficient amounts of Vitamin D
• 5 ounces of Cooked Shiitake Mushrooms have insufficient amounts of Vitamin B12
• Both Raw Portabella Mushrooms as well as Cooked Shiitake Mushrooms no Salt have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Portabella Mushrooms vs Cooked Shiitake Mushrooms:

• 5 ounces of Portabella Mushrooms have 3.7 times more Phosphorus and 3.1 times more Potassium than Cooked Shiitake Mushrooms.
• While 5 oz of Cooked Shiitake Mushrooms no Salt contain 3.1 times more Copper, 1.4 times more Iron, 3 times more Manganese, 1.3 times more Selenium and 2.5 times more Zinc than Raw Portabella Mushrooms.
• Both Portabella Mushrooms and Cooked Shiitake Mushrooms contain similar levels of Water per five ounces.
• Both Raw Portabella Mushrooms as well as Cooked Shiitake Mushrooms no Salt lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Portabella Mushrooms have 1.4 times more Protein than Cooked Shiitake Mushrooms.
• While 5 oz of Cooked Shiitake Mushrooms no Salt contain 3.7 times more Carbohydrate, 1.5 times more Sugars and 1.6 times more Fiber than Raw Portabella Mushrooms.
• Both Raw Portabella Mushrooms as well as Cooked Shiitake Mushrooms no Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in five ounces.