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

Macros Ratio

	Protein	Fat	Carbs
Portabella Mushrooms	31%	12%	57%
Stir-Fried White Mushrooms	43%	9%	48%

Macro Nutrients

	Portabella Mushrooms	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Energy	1.08% 31kcal	1.27% 37kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	0.48% 0.47g	97g per day for Men 19-50 years
Saturated Fat	0.044% 0.014g	0.18% 0.057g	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	1.23% 0.21g	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	4.2% 5.5g	4.4% 5.73g	130g per day for Men 19-50 years
Sugars	4.9% 3.54g	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	0.96% 0.69g	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	% 2.85g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	4.85% 1.84g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	5.34% 3g	9.06% 5.07g	56g per day for Men 19-50 years

Vitamins

	Portabella 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	6.97% 0.084mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	50.5% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.37mg	35.3% 5.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.3% 1.6mg	41% 2.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	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	9.92% 39.7μg	7.1% 28.3μg	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% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	2.36% 14IU	1.9% 11.3IU	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	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Calcium	0.43% 4.25mg	0.57% 5.67mg	1000mg per day for Men 19-50 years
Copper	45% 0.41mg	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	5.5% 0.44mg	4.43% 0.35mg	8mg per day for Men 19-50 years
Magnesium	NA	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	4.25% 0.098mg	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	22% 153mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	15% 516mg	16.5% 561mg	3400mg per day for Men 19-50 years
Selenium	48% 26.4μg	36% 19.7μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	6.83% 0.75mg	7.35% 0.81mg	11mg per day for Men 19-50 years
Water	3.56% 132g	3.5% 129g	3700g per day for Men 19-50 years

Nutrient Comparison: Portabella Mushrooms VS Stir-Fried White Mushrooms per 5 oz

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

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

• 5 ounces of Portabella Mushrooms have 3.5 times more Vitamin B6, 1.4 times more Vitamin B9 and more Vitamin B12 than Stir-Fried White Mushrooms.
• While 5 oz of Stir-Fried White Mushrooms contain 1.6 times more Vitamin B1, 3.6 times more Vitamin B2 and 1.3 times more Vitamin B5 than Raw Portabella Mushrooms.
• Both Portabella Mushrooms and Stir-Fried White Mushrooms provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Stir-Fried White Mushrooms have insufficient amounts of Vitamin B12
• Both Raw Portabella Mushrooms as well as Stir-Fried White Mushrooms have insufficient amounts of Vitamin A, Vitamin C, Vitamin D, Vitamin E and Vitamin K in five ounces.

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

• 5 ounces of Portabella Mushrooms have 1.2 times more Iron, 1.5 times more Manganese and 1.3 times more Selenium than Stir-Fried White Mushrooms.
• Both Portabella Mushrooms and Stir-Fried White Mushrooms contain similar levels of Copper, Phosphorus, Potassium, Zinc and Water per five ounces.
• Both Raw Portabella Mushrooms as well as Stir-Fried White Mushrooms lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Portabella Mushrooms have more Sugars than Stir-Fried White Mushrooms.
• While 5 oz of Stir-Fried White Mushrooms contain 1.4 times more Fiber and 1.7 times more Protein than Raw Portabella Mushrooms.
• Both Portabella Mushrooms and Stir-Fried White Mushrooms offer comparable quantities of Carbohydrate per five ounces.
• Both Raw Portabella Mushrooms as well as Stir-Fried White Mushrooms provide inadequate amounts of Energy, Omega 3 and Omega 6 in five ounces.