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

Macros Ratio

	Protein	Fat	Carbs
Dried Shiitake Mushrooms	11%	3%	86%
Stir-Fried Shiitake Mushrooms	29%	7%	64%

Macro Nutrients

	Dried Shiitake Mushrooms	Stir-Fried Shiitake Mushrooms	Recommended Dietary Allowance
Energy	20.3% 587kcal	2.67% 77.4kcal	2900kcal per day for Men 19-50 years
Fat	2.03% 1.96g	0.72% 0.69g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	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	115% 150g	11.7% 15.2g	130g per day for Men 19-50 years
Sugars	6.05% 4.4g	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	NA	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	NA	% 0.6g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	60% 23g	19% 7.14g	38g per day for Men 19-50 years
Protein	34% 19g	12.2% 6.85g	56g per day for Men 19-50 years

Vitamins

	Dried Shiitake 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	49.6% 0.6mg	16.4% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	194% 2.52mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	175% 28mg	48% 7.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	869% 43.5mg	54% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	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	81% 323μg	6.95% 27.8μg	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	7.7% 6.95mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	51% 306IU	6.95% 41.7IU	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

	Dried Shiitake Mushrooms	Stir-Fried Shiitake Mushrooms	Recommended Dietary Allowance
Calcium	2.2% 22mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	1139% 10.2mg	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	42.7% 3.4mg	13% 1.05mg	8mg per day for Men 19-50 years
Magnesium	62.4% 262mg	8.98% 37.7mg	420mg per day for Men 19-50 years
Manganese	101% 2.33mg	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	83.3% 583mg	31.5% 220mg	700mg per day for Men 19-50 years
Potassium	89.5% 3044mg	19% 647mg	3400mg per day for Men 19-50 years
Selenium	166% 91μg	22.7% 12.5μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.8mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	138% 15.2mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	0.51% 19g	4.7% 174g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Shiitake Mushrooms VS Stir-Fried Shiitake Mushrooms per 7 oz

Compare the macro and micronutrient content in 7 oz of Dried Shiitake Mushrooms versus 7 oz of Stir-Fried Shiitake Mushrooms to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Dried Shiitake Mushrooms have 3 times more Vitamin B1, 4.6 times more Vitamin B2, 3.6 times more Vitamin B3, 16.1 times more Vitamin B5, 5.5 times more Vitamin B6, 11.6 times more Vitamin B9, more Vitamin C and 7.3 times more Vitamin D than Stir-Fried Shiitake Mushrooms.
• 7 ounces of Stir-Fried Shiitake Mushrooms have insufficient amounts of Vitamin C
• Both Dried Shiitake Mushrooms as well as Stir-Fried Shiitake Mushrooms have insufficient amounts of Vitamin A, Vitamin B12, Vitamin E and Vitamin K in seven ounces.

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

• 7 ounces of Dried Shiitake Mushrooms have 31.7 times more Copper, 3.2 times more Iron, 6.9 times more Magnesium, 5.3 times more Manganese, 2.6 times more Phosphorus, 4.7 times more Potassium, 7.3 times more Selenium and 8 times more Zinc than Stir-Fried Shiitake Mushrooms.
• While 7 oz of Stir-Fried Shiitake Mushrooms contain 9.2 times more Water than Dried Shiitake Mushrooms.
• Both Dried Shiitake Mushrooms as well as Stir-Fried Shiitake Mushrooms lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dried Shiitake Mushrooms have 7.6 times more Energy, 9.8 times more Carbohydrate, 7.4 times more Sugars, 3.2 times more Fiber and 2.8 times more Protein than Stir-Fried Shiitake Mushrooms.
• 7 ounces of Stir-Fried Shiitake Mushrooms provide inadequate amounts of Energy
• Both Dried Shiitake Mushrooms as well as Stir-Fried Shiitake Mushrooms provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.