Comparing Nutrients in 5 ounces Stir-Fried White Mushrooms VS Boiled White Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried White Mushrooms	43%	9%	48%
Boiled White Mushrooms	25%	12%	63%

Macro Nutrients

	Stir-Fried White Mushrooms	Boiled White Mushrooms	Recommended Dietary Allowance
Energy	1.27% 37kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	0.48% 0.47g	0.69% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	0.27% 0.086g	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	1.33% 0.23g	1.5% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.4% 5.73g	5.77% 7.5g	130g per day for Men 19-50 years
Sugars	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	6.7% 2.55g	8.2% 3.1g	38g per day for Men 19-50 years
Protein	9.06% 5.07g	5.5% 3.08g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried White Mushrooms	Boiled White Mushrooms	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.3% 0.14mg	8.62% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.5% 0.66mg	32.7% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.3% 5.65mg	39.5% 6.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41% 2.06mg	61.2% 3.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.58% 0.06mg	10.4% 0.13mg	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	7.1% 28.3μg	6.38% 25.5μg	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	6.3% 5.67mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	1.9% 11.3IU	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 White Mushrooms	Boiled White Mushrooms	Recommended Dietary Allowance
Calcium	0.57% 5.67mg	0.85% 8.5mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	79.4% 0.71mg	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	4.43% 0.35mg	31% 2.47mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	2.9% 0.067mg	7.1% 0.16mg	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	21.3% 149mg	17.6% 123mg	700mg per day for Men 19-50 years
Potassium	16.5% 561mg	15% 505mg	3400mg per day for Men 19-50 years
Selenium	36% 19.7μg	30.7% 17μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	7.35% 0.81mg	11.2% 1.23mg	11mg per day for Men 19-50 years
Water	3.5% 129g	3.5% 129g	3700g per day for Men 19-50 years

Nutrient Comparison: Stir-Fried White Mushrooms VS Boiled White Mushrooms per 5 oz

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

Lets compare vitamin content per 5 ounces of Stir-Fried White Mushrooms vs Boiled White Mushrooms:

• 5 ounces of Stir-Fried White Mushrooms have 1.3 times more Vitamin B1 and 1.5 times more Vitamin B2 than Boiled White Mushrooms.
• While 5 oz of Boiled and Drained White Mushrooms contain 1.5 times more Vitamin B5, 2.3 times more Vitamin B6 and more Vitamin C than Stir-Fried White Mushrooms.
• Both Stir-Fried White Mushrooms and Boiled White Mushrooms provide similar amounts of Vitamin B3 and Vitamin B9 per five ounces.
• 5 ounces of Stir-Fried White Mushrooms have insufficient amounts of Vitamin C
• Both Stir-Fried White Mushrooms as well as Boiled and Drained White Mushrooms have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Stir-Fried White Mushrooms vs Boiled White Mushrooms:

• 5 ounces of Stir-Fried White Mushrooms have 1.2 times more Phosphorus than Boiled White Mushrooms.
• While 5 oz of Boiled and Drained White Mushrooms contain 1.7 times more Copper, 7 times more Iron, 2.4 times more Manganese and 1.5 times more Zinc than Stir-Fried White Mushrooms.
• Both Stir-Fried White Mushrooms and Boiled White Mushrooms contain similar levels of Magnesium, Potassium, Selenium and Water per five ounces.
• Both Stir-Fried White Mushrooms as well as Boiled and Drained White Mushrooms lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Stir-Fried White Mushrooms have 1.6 times more Protein than Boiled White Mushrooms.
• While 5 oz of Boiled and Drained White Mushrooms contain 1.3 times more Carbohydrate and more Sugars than Stir-Fried White Mushrooms.
• Both Stir-Fried White Mushrooms and Boiled White Mushrooms offer comparable quantities of Fiber per five ounces.
• Both Stir-Fried White Mushrooms as well as Boiled and Drained White Mushrooms provide inadequate amounts of Energy, Omega 3 and Omega 6 in five ounces.