Comparing Nutrients in 5 ounces Microwaved White Mushrooms VS Maitake Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Microwaved White Mushrooms	36%	9%	55%
Maitake Mushrooms	21%	5%	74%

Macro Nutrients

	Microwaved White Mushrooms	Maitake Mushrooms	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	1.5% 44kcal	2900kcal per day for Men 19-50 years
Fat	0.67% 0.65g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.085g	0.13% 0.043g	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	2.33% 0.4g	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.6% 8.56g	7.6% 9.88g	130g per day for Men 19-50 years
Sugars	0% 0g	4.05% 2.93g	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	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	% 0g	% 2.47g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	9.33% 3.54g	10% 3.83g	38g per day for Men 19-50 years
Protein	9.9% 5.54g	4.9% 2.75g	56g per day for Men 19-50 years

Vitamins

	Microwaved White Mushrooms	Maitake Mushrooms	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.1% 0.085mg	17.2% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	26.4% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47.4% 7.6mg	58.3% 9.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55.6% 2.78mg	7.65% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.34% 0.069mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	154% 46.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.67% 22.7μg	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	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	2.6% 15.6IU	265% 1592IU	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

	Microwaved White Mushrooms	Maitake Mushrooms	Recommended Dietary Allowance
Calcium	0.85% 8.5mg	0.14% 1.4mg	1000mg per day for Men 19-50 years
Copper	58.3% 0.52mg	39.7% 0.36mg	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	5.85% 0.47mg	5.3% 0.43mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	3.94% 0.091mg	3.64% 0.084mg	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	25.7% 180mg	15% 105mg	700mg per day for Men 19-50 years
Potassium	20.3% 692mg	8.5% 289mg	3400mg per day for Men 19-50 years
Selenium	46.4% 25.5μg	5.67% 3.1μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	9.4% 1.03mg	9.66% 1.06mg	11mg per day for Men 19-50 years
Water	3.4% 125g	3.46% 128g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Microwaved White Mushrooms vs Maitake Mushrooms:

• Microwaved White Mushrooms have 1.8 times more Vitamin B2 and 7.3 times more Vitamin B5 than Raw Maitake Mushrooms.
• While Raw Maitake Mushrooms contain 2.4 times more Vitamin B1, 1.3 times more Vitamin B9 and 102.1 times more Vitamin D than Microwaved White Mushrooms.
• Both Microwaved White Mushrooms and Raw Maitake Mushrooms have similar amounts of Vitamin B3 and Vitamin B6 per 5 oz.
• Both Microwaved White Mushrooms as well as Raw Maitake 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 Microwaved White Mushrooms vs Maitake Mushrooms:

• Microwaved White Mushrooms have 1.5 times more Copper, 1.4 times more Magnesium, 1.7 times more Phosphorus, 2.4 times more Potassium, 8.2 times more Selenium and 17 times more Sodium than Raw Maitake Mushrooms.
• Both Microwaved White Mushrooms and Raw Maitake Mushrooms have similar amounts of Iron, Manganese, Zinc and Water per 5 oz.
• Both Microwaved White Mushrooms as well as Raw Maitake Mushrooms have insufficient amounts of Calcium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Microwaved White Mushrooms have 3.1 times more Omega 6 and 2 times more Protein than Raw Maitake Mushrooms.
• While Raw Maitake Mushrooms contain more Sugars than Microwaved White Mushrooms.
• Both Microwaved White Mushrooms and Raw Maitake Mushrooms have similar amounts of Energy, Carbohydrate and Fiber per 5 oz.
• Both Microwaved White Mushrooms as well as Raw Maitake Mushrooms have insufficient amounts of Fat, Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 5 oz.