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

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried Shiitake Mushrooms	29%	7%	64%
Canned Mushrooms	25%	9%	66%

Macro Nutrients

	Stir-Fried Shiitake Mushrooms	Canned Mushrooms	Recommended Dietary Allowance
Energy	1.9% 55.3kcal	1.22% 35.4kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.045g	0.17% 0.054g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.089% 0.001g	1.6g per day for Men 19-50 years
Omega 6	1.27% 0.22g	0.93% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.37% 11g	5.55% 7.2g	130g per day for Men 19-50 years
Sugars	0.59% 0.43g	4.58% 3.3g	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	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	% 0.43g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	13.4% 5.1g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	8.73% 4.9g	4.73% 2.65g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried Shiitake Mushrooms	Canned Mushrooms	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30% 0.39mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.3% 5.5mg	14% 2.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38.6% 1.93mg	23% 1.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	6.65% 0.086mg	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	4.96% 20μg	4.25% 17μg	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	4.96% 29.8IU	1.9% 11.3IU	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

	Stir-Fried Shiitake Mushrooms	Canned Mushrooms	Recommended Dietary Allowance
Calcium	0.28% 2.83mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	25.7% 0.23mg	37% 0.33mg	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	9.4% 0.75mg	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	6.4% 27mg	5.06% 21.3mg	420mg per day for Men 19-50 years
Manganese	13.7% 0.32mg	5.3% 0.12mg	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	22.5% 157mg	13.4% 94mg	700mg per day for Men 19-50 years
Potassium	13.6% 462mg	5.38% 183mg	3400mg per day for Men 19-50 years
Selenium	16.2% 8.93μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	40% 602mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	9.28% 1.02mg	11mg per day for Men 19-50 years
Water	3.36% 124g	3.5% 129g	3700g per day for Men 19-50 years

Nutrient Comparison: Stir-Fried Shiitake Mushrooms VS Canned Mushrooms per 5 oz

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

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

• 5 ounces of Stir-Fried Shiitake Mushrooms have 13 times more Vitamin B2, 2.4 times more Vitamin B3, 1.7 times more Vitamin B5, 2.9 times more Vitamin B6 and 2.6 times more Vitamin D than Canned Mushrooms.
• Both Stir-Fried Shiitake Mushrooms and Canned Mushrooms provide similar amounts of Vitamin B1 and Vitamin B9 per five ounces.
• 5 ounces of Canned Mushrooms have insufficient amounts of Vitamin B2 and Vitamin D
• Both Stir-Fried Shiitake Mushrooms as well as Canned Mushrooms, Solids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Stir-Fried Shiitake Mushrooms vs Canned Mushrooms:

• 5 ounces of Stir-Fried Shiitake Mushrooms have 1.3 times more Magnesium, 2.6 times more Manganese, 1.7 times more Phosphorus, 2.5 times more Potassium, 1.5 times more Selenium and 1.3 times more Zinc than Canned Mushrooms.
• While 5 oz of Canned Mushrooms, Solids contain 1.4 times more Copper, 1.5 times more Iron and 85 times more Sodium than Stir-Fried Shiitake Mushrooms.
• Both Stir-Fried Shiitake Mushrooms and Canned Mushrooms contain similar levels of Water per five ounces.
• Both Stir-Fried Shiitake Mushrooms as well as Canned Mushrooms, Solids lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Stir-Fried Shiitake Mushrooms have 1.5 times more Carbohydrate, 1.5 times more Fiber and 1.8 times more Protein than Canned Mushrooms.
• While 5 oz of Canned Mushrooms, Solids contain 7.8 times more Sugars than Stir-Fried Shiitake Mushrooms.
• Both Stir-Fried Shiitake Mushrooms as well as Canned Mushrooms, Solids provide inadequate amounts of Energy, Omega 3 and Omega 6 in five ounces.