Comparing Nutrients in 5 ounces Cooked Shiitake Mushrooms VS Stir-Fried Shiitake Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Cooked Shiitake Mushrooms	9%	3%	88%
Stir-Fried Shiitake Mushrooms	29%	7%	64%

Macro Nutrients

	Cooked Shiitake Mushrooms	Stir-Fried Shiitake Mushrooms	Recommended Dietary Allowance
Energy	2.74% 79.4kcal	1.9% 55.3kcal	2900kcal per day for Men 19-50 years
Fat	0.32% 0.31g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.14% 0.045g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	1.27% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.7% 20.4g	8.37% 11g	130g per day for Men 19-50 years
Sugars	7.5% 5.44g	0.59% 0.43g	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	% 0.43g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	7.83% 2.98g	13.4% 5.1g	38g per day for Men 19-50 years
Protein	3.95% 2.2g	8.73% 4.9g	56g per day for Men 19-50 years

Vitamins

	Cooked Shiitake Mushrooms	Stir-Fried 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	4.37% 0.052mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	30% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.13mg	34.3% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	102% 5.1mg	38.6% 1.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.3% 0.23mg	19% 0.25mg	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	7.44% 29.8μg	4.96% 20μg	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	0.47% 0.43mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	6.6% 39.7IU	4.96% 29.8IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	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

	Cooked Shiitake Mushrooms	Stir-Fried Shiitake Mushrooms	Recommended Dietary Allowance
Calcium	0.43% 4.25mg	0.28% 2.83mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	25.7% 0.23mg	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	7.8% 0.62mg	9.4% 0.75mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	6.4% 27mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	13.7% 0.32mg	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	5.87% 41mg	22.5% 157mg	700mg per day for Men 19-50 years
Potassium	4.88% 166mg	13.6% 462mg	3400mg per day for Men 19-50 years
Selenium	64% 35μg	16.2% 8.93μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	17% 1.9mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	3.2% 118g	3.36% 124g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cooked Shiitake Mushrooms vs Stir-Fried Shiitake Mushrooms:

• Cooked Shiitake Mushrooms no Salt have 2.6 times more Vitamin B5, 1.5 times more Vitamin B9 and 1.3 times more Vitamin D than Stir-Fried Shiitake Mushrooms.
• While Stir-Fried Shiitake Mushrooms contain 2.7 times more Vitamin B1, 1.6 times more Vitamin B2 and 2.6 times more Vitamin B3 than Cooked Shiitake Mushrooms no Salt.
• Both Cooked Shiitake Mushrooms no Salt and Stir-Fried Shiitake Mushrooms have similar amounts of Vitamin B6 per 5 oz.
• Both Cooked Shiitake Mushrooms no Salt as well as Stir-Fried Shiitake 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 Cooked Shiitake Mushrooms vs Stir-Fried Shiitake Mushrooms:

• Cooked Shiitake Mushrooms no Salt have 5.5 times more Copper, 3.9 times more Selenium and 1.4 times more Zinc than Stir-Fried Shiitake Mushrooms.
• While Stir-Fried Shiitake Mushrooms contain 1.4 times more Magnesium, 3.8 times more Phosphorus and 2.8 times more Potassium than Cooked Shiitake Mushrooms no Salt.
• Both Cooked Shiitake Mushrooms no Salt and Stir-Fried Shiitake Mushrooms have similar amounts of Iron, Manganese and Water per 5 oz.
• Both Cooked Shiitake Mushrooms no Salt as well as Stir-Fried Shiitake Mushrooms have insufficient amounts of Calcium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cooked Shiitake Mushrooms no Salt have 1.4 times more Energy, 1.9 times more Carbohydrate and 12.8 times more Sugars than Stir-Fried Shiitake Mushrooms.
• While Stir-Fried Shiitake Mushrooms contain 1.7 times more Fiber and 2.2 times more Protein than Cooked Shiitake Mushrooms no Salt.
• Both Cooked Shiitake Mushrooms no Salt as well as Stir-Fried Shiitake Mushrooms have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.