Comparing Nutrients in 7 ounces Maitake Mushrooms VS Microwaved White Mushrooms

Macros Ratio

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

Macro Nutrients

	Maitake Mushrooms	Microwaved White Mushrooms	Recommended Dietary Allowance
Energy	2.12% 61.5kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	0.37% 0.12g	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	1.05% 0.18g	3.27% 0.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.6% 14g	9.22% 12g	130g per day for Men 19-50 years
Sugars	5.67% 4.1g	0% 0g	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	% 3.45g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	14% 5.36g	13% 4.96g	38g per day for Men 19-50 years
Protein	6.87% 3.85g	14% 7.76g	56g per day for Men 19-50 years

Vitamins

	Maitake Mushrooms	Microwaved 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	24% 0.29mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	65.8% 0.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	81.7% 13mg	66.4% 10.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.54mg	77.8% 3.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.55% 0.11mg	7.48% 0.097mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	216% 64.7μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	10.4% 41.7μg	7.94% 31.8μg	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	371% 2229IU	3.64% 22IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.13% 0.02mg	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

	Maitake Mushrooms	Microwaved White Mushrooms	Recommended Dietary Allowance
Calcium	0.2% 2mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	55.6% 0.5mg	81.6% 0.73mg	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	7.44% 0.6mg	8.2% 0.65mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	5.1% 0.12mg	5.52% 0.13mg	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% 147mg	36% 252mg	700mg per day for Men 19-50 years
Potassium	12% 405mg	28.5% 968mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	65% 35.7μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	13.5% 1.5mg	13% 1.45mg	11mg per day for Men 19-50 years
Water	4.85% 179g	4.75% 176g	3700g per day for Men 19-50 years

Nutrient Comparison: Maitake Mushrooms VS Microwaved White Mushrooms per 7 oz

Compare the macro and micronutrient content in 7 oz of Maitake Mushrooms versus 7 oz of Microwaved White Mushrooms to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Maitake Mushrooms vs Microwaved White Mushrooms:

• 7 ounces of Maitake Mushrooms have 2.4 times more Vitamin B1, 1.2 times more Vitamin B3, 1.3 times more Vitamin B9 and 102.1 times more Vitamin D than Microwaved White Mushrooms.
• While 7 oz of Microwaved White Mushrooms contain 1.8 times more Vitamin B2 and 7.3 times more Vitamin B5 than Raw Maitake Mushrooms.
• Both Maitake Mushrooms and Microwaved White Mushrooms provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Microwaved White Mushrooms have insufficient amounts of Vitamin D
• Both Raw Maitake Mushrooms as well as Microwaved White Mushrooms have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Maitake Mushrooms vs Microwaved White Mushrooms:

• 7 oz of Microwaved White Mushrooms contain 1.5 times more Copper, 1.4 times more Magnesium, 1.7 times more Phosphorus, 2.4 times more Potassium and 8.2 times more Selenium than Raw Maitake Mushrooms.
• Both Maitake Mushrooms and Microwaved White Mushrooms contain similar levels of Iron, Manganese, Zinc and Water per seven ounces.
• Both Raw Maitake Mushrooms as well as Microwaved White Mushrooms lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Maitake Mushrooms have more Sugars than Microwaved White Mushrooms.
• While 7 oz of Microwaved White Mushrooms contain 2 times more Protein than Raw Maitake Mushrooms.
• Both Maitake Mushrooms and Microwaved White Mushrooms offer comparable quantities of Carbohydrate and Fiber per seven ounces.
• Both Raw Maitake Mushrooms as well as Microwaved White Mushrooms provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.