Comparing Nutrients in 5 ounces Boiled White Mushrooms VS Portabella Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Boiled White Mushrooms	25%	12%	63%
Portabella Mushrooms	31%	12%	57%

Macro Nutrients

	Boiled White Mushrooms	Portabella Mushrooms	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	1.08% 31kcal	2900kcal per day for Men 19-50 years
Fat	0.69% 0.67g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.086g	0.044% 0.014g	32g per day for Men 19-50 years
Omega 3	0.089% 0.001g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.25g	1.23% 0.21g	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	4.2% 5.5g	130g per day for Men 19-50 years
Sugars	4.58% 3.3g	4.9% 3.54g	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	0.96% 0.69g	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	% 2.85g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	8.2% 3.1g	4.85% 1.84g	38g per day for Men 19-50 years
Protein	5.5% 3.08g	5.34% 3g	56g per day for Men 19-50 years

Vitamins

	Boiled White Mushrooms	Portabella Mushrooms	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	6.97% 0.084mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.7% 0.43mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.5% 6.32mg	40% 6.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	61.2% 3.06mg	32.3% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.4% 0.13mg	16% 0.21mg	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	9.92% 39.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2.95% 0.071μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.3% 5.67mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	1.9% 11.3IU	2.36% 14IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.094% 0.014mg	0.19% 0.028mg	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	Portabella Mushrooms	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	45% 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	31% 2.47mg	5.5% 0.44mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	NA	420mg per day for Men 19-50 years
Manganese	7.1% 0.16mg	4.25% 0.098mg	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	22% 153mg	700mg per day for Men 19-50 years
Potassium	15% 505mg	15% 516mg	3400mg per day for Men 19-50 years
Selenium	30.7% 17μg	48% 26.4μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	11.2% 1.23mg	6.83% 0.75mg	11mg per day for Men 19-50 years
Water	3.5% 129g	3.56% 132g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled White Mushrooms vs Portabella Mushrooms:

• Boiled and Drained White Mushrooms have 1.2 times more Vitamin B1, 2.3 times more Vitamin B2, 1.9 times more Vitamin B5 and more Vitamin C than Raw Portabella Mushrooms.
• While Raw Portabella Mushrooms contain 1.6 times more Vitamin B6, 1.6 times more Vitamin B9 and more Vitamin B12 than Boiled and Drained White Mushrooms.
• Both Boiled and Drained White Mushrooms and Raw Portabella Mushrooms have similar amounts of Vitamin B3 and Vitamin D per 5 oz.
• Both Boiled and Drained White Mushrooms as well as Raw Portabella Mushrooms have insufficient amounts of Vitamin A, Vitamin E and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Boiled White Mushrooms vs Portabella Mushrooms:

• Boiled and Drained White Mushrooms have 1.8 times more Copper, 5.6 times more Iron, 1.7 times more Manganese and 1.6 times more Zinc than Raw Portabella Mushrooms.
• While Raw Portabella Mushrooms contain 1.6 times more Selenium than Boiled and Drained White Mushrooms.
• Both Boiled and Drained White Mushrooms and Raw Portabella Mushrooms have similar amounts of Phosphorus, Potassium and Water per 5 oz.
• Both Boiled and Drained White Mushrooms as well as Raw Portabella Mushrooms have insufficient amounts of Calcium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled and Drained White Mushrooms have 1.2 times more Omega 6, 1.4 times more Carbohydrate and 1.7 times more Fiber than Raw Portabella Mushrooms.
• Both Boiled and Drained White Mushrooms and Raw Portabella Mushrooms have similar amounts of Sugars and Protein per 5 oz.
• Both Boiled and Drained White Mushrooms as well as Raw Portabella Mushrooms have insufficient amounts of Energy, Fat, Omega 3, Cholesterol, Glucose and Sucrose in 5 oz.