Comparing Nutrients in 5 ounces Boiled White Mushrooms with Salt VS Cooked Shiitake Mushrooms with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled White Mushrooms with Salt	25%	12%	63%
Cooked Shiitake Mushrooms with Salt	9%	3%	88%

Macro Nutrients

	Boiled White Mushrooms with Salt	Cooked Shiitake Mushrooms with Salt	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	2.74% 79.4kcal	2900kcal per day for Men 19-50 years
Fat	0.69% 0.67g	0.32% 0.31g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.086g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	0.089% 0.001g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.25g	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	5.77% 7.5g	15.7% 20.4g	130g per day for Men 19-50 years
Sugars	4.58% 3.3g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	8.2% 3.1g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	5.5% 3.08g	3.95% 2.2g	56g per day for Men 19-50 years

Vitamins

	Boiled White Mushrooms with Salt	Cooked Shiitake Mushrooms with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.62% 0.1mg	4.37% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.7% 0.43mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.5% 6.32mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	61.2% 3.06mg	102% 5.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.4% 0.13mg	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	6.38% 25.5μg	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	6.3% 5.67mg	0.47% 0.43mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	1.9% 11.3IU	6.6% 39.7IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.094% 0.014mg	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

	Boiled White Mushrooms with Salt	Cooked Shiitake Mushrooms with Salt	Recommended Dietary Allowance
Calcium	0.85% 8.5mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	79.4% 0.71mg	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	31% 2.47mg	7.8% 0.62mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	7.1% 0.16mg	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	17.6% 123mg	5.87% 41mg	700mg per day for Men 19-50 years
Potassium	15% 505mg	4.88% 166mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	64% 35μg	55μg per day for Men 19-50 years
Sodium	22.5% 337mg	22.7% 340mg	1500mg per day for Men 19-50 years
Zinc	11.2% 1.23mg	17% 1.9mg	11mg per day for Men 19-50 years
Water	3.5% 129g	3.2% 118g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled White Mushrooms with Salt vs Cooked Shiitake Mushrooms with Salt:

• Boiled and Drained White Mushrooms with Salt have 2 times more Vitamin B1, 1.8 times more Vitamin B2, 3 times more Vitamin B3 and 13.3 times more Vitamin C than Cooked Shiitake Mushrooms with Salt.
• While Cooked Shiitake Mushrooms with Salt contain 1.7 times more Vitamin B5, 1.7 times more Vitamin B6 and 3.5 times more Vitamin D than Boiled and Drained White Mushrooms with Salt.
• Both Boiled and Drained White Mushrooms with Salt and Cooked Shiitake Mushrooms with Salt have similar amounts of Vitamin B9 per 5 oz.
• Both Boiled and Drained White Mushrooms with Salt as well as Cooked Shiitake Mushrooms with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin E and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Boiled White Mushrooms with Salt vs Cooked Shiitake Mushrooms with Salt:

• Boiled and Drained White Mushrooms with Salt have 4 times more Iron, 3 times more Phosphorus and 3 times more Potassium than Cooked Shiitake Mushrooms with Salt.
• While Cooked Shiitake Mushrooms with Salt contain 1.8 times more Copper, 1.8 times more Manganese, 1.9 times more Selenium and 1.5 times more Zinc than Boiled and Drained White Mushrooms with Salt.
• Both Boiled and Drained White Mushrooms with Salt and Cooked Shiitake Mushrooms with Salt have similar amounts of Magnesium, Sodium and Water per 5 oz.
• Both Boiled and Drained White Mushrooms with Salt as well as Cooked Shiitake Mushrooms with Salt have insufficient amounts of Calcium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled and Drained White Mushrooms with Salt have 5.8 times more Omega 6 and 1.4 times more Protein than Cooked Shiitake Mushrooms with Salt.
• While Cooked Shiitake Mushrooms with Salt contain 2 times more Energy, 2.7 times more Carbohydrate and 1.6 times more Sugars than Boiled and Drained White Mushrooms with Salt.
• Both Boiled and Drained White Mushrooms with Salt and Cooked Shiitake Mushrooms with Salt have similar amounts of Fiber per 5 oz.
• Both Boiled and Drained White Mushrooms with Salt as well as Cooked Shiitake Mushrooms with Salt have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 5 oz.