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

Macros Ratio

	Protein	Fat	Carbs
Dried Shiitake Mushrooms	11%	3%	86%
Stir-Fried White Mushrooms	43%	9%	48%

Macro Nutrients

	Dried Shiitake Mushrooms	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Energy	20.3% 587kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	2.03% 1.96g	0.68% 0.65g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	0.25% 0.079g	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	1.87% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	115% 150g	6.17% 8g	130g per day for Men 19-50 years
Sugars	6.05% 4.4g	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	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	60% 23g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	34% 19g	12.7% 7.1g	56g per day for Men 19-50 years

Vitamins

	Dried Shiitake Mushrooms	Stir-Fried 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	49.6% 0.6mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	194% 2.52mg	70.7% 0.92mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	175% 28mg	49.5% 7.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	869% 43.5mg	57.5% 2.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	6.4% 0.083mg	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	9.92% 39.7μg	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	2.65% 16IU	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 White Mushrooms	Recommended Dietary Allowance
Calcium	2.2% 22mg	0.79% 7.94mg	1000mg per day for Men 19-50 years
Copper	1139% 10.2mg	64% 0.58mg	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	6.2% 0.5mg	8mg per day for Men 19-50 years
Magnesium	62.4% 262mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	101% 2.33mg	4.06% 0.093mg	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	29.8% 208mg	700mg per day for Men 19-50 years
Potassium	89.5% 3044mg	23% 786mg	3400mg per day for Men 19-50 years
Selenium	166% 91μg	50% 27.6μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.8mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	138% 15.2mg	10.3% 1.13mg	11mg per day for Men 19-50 years
Water	0.51% 19g	4.9% 181g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Dried Shiitake Mushrooms versus 7 oz of Stir-Fried White 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 White Mushrooms:

• 7 ounces of Dried Shiitake Mushrooms have 3.1 times more Vitamin B1, 2.7 times more Vitamin B2, 3.5 times more Vitamin B3, 15.1 times more Vitamin B5, 23 times more Vitamin B6, 8.2 times more Vitamin B9, more Vitamin C and 19.3 times more Vitamin D than Stir-Fried White Mushrooms.
• 7 ounces of Stir-Fried White Mushrooms have insufficient amounts of Vitamin C and Vitamin D
• Both Dried Shiitake Mushrooms as well as Stir-Fried White 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 White Mushrooms:

• 7 ounces of Dried Shiitake Mushrooms have 17.7 times more Copper, 6.9 times more Iron, 12 times more Magnesium, 25 times more Manganese, 2.8 times more Phosphorus, 3.9 times more Potassium, 3.3 times more Selenium and 13.4 times more Zinc than Stir-Fried White Mushrooms.
• While 7 oz of Stir-Fried White Mushrooms contain 9.6 times more Water than Dried Shiitake Mushrooms.
• Both Dried Shiitake Mushrooms as well as Stir-Fried White Mushrooms lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dried Shiitake Mushrooms have 11.4 times more Energy, 18.7 times more Carbohydrate, more Sugars, 6.4 times more Fiber and 2.7 times more Protein than Stir-Fried White Mushrooms.
• 7 ounces of Stir-Fried White Mushrooms provide inadequate amounts of Energy
• Both Dried Shiitake Mushrooms as well as Stir-Fried White Mushrooms provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.