Comparing Nutrients in 7 ounces Oyster Mushrooms VS Microwaved White Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Oyster Mushrooms	32%	9%	59%
Microwaved White Mushrooms	36%	9%	55%

Macro Nutrients

	Oyster Mushrooms	Microwaved White Mushrooms	Recommended Dietary Allowance
Energy	2.26% 65.5kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	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	1.44% 0.24g	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	9.3% 12g	9.22% 12g	130g per day for Men 19-50 years
Sugars	3.04% 2.2g	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	% 2.2g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	12% 4.56g	13% 4.96g	38g per day for Men 19-50 years
Protein	11.7% 6.57g	14% 7.76g	56g per day for Men 19-50 years

Vitamins

	Oyster Mushrooms	Microwaved White Mushrooms	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.7% 0.25mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53.3% 0.69mg	65.8% 0.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.5% 9.84mg	66.4% 10.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51% 2.56mg	77.8% 3.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.8% 0.22mg	7.48% 0.097mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	46.6% 14μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19% 75.4μg	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	9.6% 57.5IU	3.64% 22IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	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

	Oyster Mushrooms	Microwaved White Mushrooms	Recommended Dietary Allowance
Calcium	0.6% 5.95mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	54% 0.48mg	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	33% 2.64mg	8.2% 0.65mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	9.75% 0.22mg	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	34% 238mg	36% 252mg	700mg per day for Men 19-50 years
Potassium	24.5% 833mg	28.5% 968mg	3400mg per day for Men 19-50 years
Selenium	9.4% 5.16μg	65% 35.7μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	13% 1.45mg	11mg per day for Men 19-50 years
Water	4.8% 177g	4.75% 176g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Oyster 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 Oyster Mushrooms vs Microwaved White Mushrooms:

• 7 ounces of Oyster Mushrooms have 2.1 times more Vitamin B1, 2.2 times more Vitamin B6, 2.4 times more Vitamin B9 and 2.6 times more Vitamin D than Microwaved White Mushrooms.
• While 7 oz of Microwaved White Mushrooms contain 1.5 times more Vitamin B5 than Raw Oyster Mushrooms.
• Both Oyster Mushrooms and Microwaved White Mushrooms provide similar amounts of Vitamin B2 and Vitamin B3 per seven ounces.
• 7 ounces of Microwaved White Mushrooms have insufficient amounts of Vitamin D
• Both Raw Oyster 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 Oyster Mushrooms vs Microwaved White Mushrooms:

• 7 ounces of Oyster Mushrooms have 4 times more Iron, 1.3 times more Magnesium and 1.8 times more Manganese than Microwaved White Mushrooms.
• While 7 oz of Microwaved White Mushrooms contain 1.5 times more Copper and 6.9 times more Selenium than Raw Oyster Mushrooms.
• Both Oyster Mushrooms and Microwaved White Mushrooms contain similar levels of Phosphorus, Potassium, Zinc and Water per seven ounces.
• Both Raw Oyster Mushrooms as well as Microwaved White Mushrooms lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• Both Raw Oyster Mushrooms and Microwaved White Mushrooms have similar amounts of macro-nutrients per 7 oz
• Both Oyster Mushrooms and Microwaved White Mushrooms offer comparable quantities of Carbohydrate, Fiber and Protein per seven ounces.
• Both Raw Oyster Mushrooms as well as Microwaved White Mushrooms provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.