Comparing Nutrients in 7 ounces Portabella Mushrooms VS Stir-Fried Shiitake Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Portabella Mushrooms	31%	12%	57%
Stir-Fried Shiitake Mushrooms	29%	7%	64%

Macro Nutrients

	Portabella Mushrooms	Stir-Fried Shiitake Mushrooms	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	2.67% 77.4kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	0.72% 0.69g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	0.2% 0.064g	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	1.73% 0.29g	1.77% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.9% 7.68g	11.7% 15.2g	130g per day for Men 19-50 years
Sugars	6.84% 4.96g	0.82% 0.6g	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	1.34% 0.97g	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	% 4g	% 0.6g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	6.8% 2.58g	19% 7.14g	38g per day for Men 19-50 years
Protein	7.48% 4.2g	12.2% 6.85g	56g per day for Men 19-50 years

Vitamins

	Portabella Mushrooms	Stir-Fried Shiitake Mushrooms	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.76% 0.12mg	16.4% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.7% 8.9mg	48% 7.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.2% 2.26mg	54% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.6% 0.29mg	26.6% 0.35mg	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	14% 55.6μg	6.95% 27.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.13% 0.099μg	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	3.3% 20IU	6.95% 41.7IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.26% 0.04mg	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

	Portabella Mushrooms	Stir-Fried Shiitake Mushrooms	Recommended Dietary Allowance
Calcium	0.6% 5.95mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	63% 0.57mg	36% 0.32mg	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	7.7% 0.62mg	13% 1.05mg	8mg per day for Men 19-50 years
Magnesium	NA	8.98% 37.7mg	420mg per day for Men 19-50 years
Manganese	5.95% 0.14mg	19.2% 0.44mg	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	30.6% 214mg	31.5% 220mg	700mg per day for Men 19-50 years
Potassium	21.2% 722mg	19% 647mg	3400mg per day for Men 19-50 years
Selenium	67% 37μg	22.7% 12.5μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	9.56% 1.05mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	4.98% 184g	4.7% 174g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Portabella Mushrooms vs Stir-Fried Shiitake Mushrooms:

• Raw Portabella Mushrooms have 2 times more Vitamin B9 and more Vitamin B12 than Stir-Fried Shiitake Mushrooms.
• While Stir-Fried Shiitake Mushrooms contain 1.7 times more Vitamin B1, 2.1 times more Vitamin B2 and 2.1 times more Vitamin D than Raw Portabella Mushrooms.
• Both Raw Portabella Mushrooms and Stir-Fried Shiitake Mushrooms have similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per 7 oz.
• Both Raw Portabella Mushrooms as well as Stir-Fried Shiitake Mushrooms have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Portabella Mushrooms vs Stir-Fried Shiitake Mushrooms:

• Raw Portabella Mushrooms have 1.8 times more Copper and 3 times more Selenium than Stir-Fried Shiitake Mushrooms.
• While Stir-Fried Shiitake Mushrooms contain 1.7 times more Iron, 3.2 times more Manganese and 1.8 times more Zinc than Raw Portabella Mushrooms.
• Both Raw Portabella Mushrooms and Stir-Fried Shiitake Mushrooms have similar amounts of Phosphorus, Potassium and Water per 7 oz.
• Both Raw Portabella Mushrooms as well as Stir-Fried Shiitake Mushrooms have insufficient amounts of Calcium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Portabella Mushrooms have 8.3 times more Sugars than Stir-Fried Shiitake Mushrooms.
• While Stir-Fried Shiitake Mushrooms contain 1.8 times more Energy, 2 times more Carbohydrate, 2.8 times more Fiber and 1.6 times more Protein than Raw Portabella Mushrooms.
• Both Raw Portabella Mushrooms as well as Stir-Fried Shiitake Mushrooms have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 7 oz.