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

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried Shiitake Mushrooms	29%	7%	64%
Canned Mushrooms	25%	9%	66%

Macro Nutrients

	Stir-Fried Shiitake Mushrooms	Canned Mushrooms	Recommended Dietary Allowance
Energy	2.67% 77.4kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	0.24% 0.075g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	1.77% 0.3g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.7% 15.2g	7.77% 10g	130g per day for Men 19-50 years
Sugars	0.82% 0.6g	6.4% 4.64g	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	NA	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	% 0.6g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	19% 7.14g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	12.2% 6.85g	6.63% 3.7g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried Shiitake Mushrooms	Canned Mushrooms	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.4% 0.2mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42% 0.54mg	3.2% 0.042mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48% 7.68mg	19.8% 3.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54% 2.7mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.6% 0.35mg	9.3% 0.12mg	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	6.95% 27.8μg	5.95% 24μg	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	6.95% 41.7IU	2.65% 16IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	0.13% 0.02mg	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

	Stir-Fried Shiitake Mushrooms	Canned Mushrooms	Recommended Dietary Allowance
Calcium	0.4% 3.97mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	36% 0.32mg	52% 0.47mg	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	13% 1.05mg	19.6% 1.57mg	8mg per day for Men 19-50 years
Magnesium	8.98% 37.7mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	19.2% 0.44mg	7.42% 0.17mg	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	31.5% 220mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	19% 647mg	7.53% 256mg	3400mg per day for Men 19-50 years
Selenium	22.7% 12.5μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	56.2% 843mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	13% 1.43mg	11mg per day for Men 19-50 years
Water	4.7% 174g	4.9% 181g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Stir-Fried Shiitake Mushrooms have 13 times more Vitamin B2, 2.4 times more Vitamin B3, 1.7 times more Vitamin B5, 2.9 times more Vitamin B6 and 2.6 times more Vitamin D than Canned Mushrooms.
• Both Stir-Fried Shiitake Mushrooms and Canned Mushrooms provide similar amounts of Vitamin B1 and Vitamin B9 per seven ounces.
• 7 ounces of Canned Mushrooms have insufficient amounts of Vitamin B2 and Vitamin D
• Both Stir-Fried Shiitake Mushrooms as well as Canned Mushrooms, Solids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin E and Vitamin K in seven ounces.

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

• 7 ounces of Stir-Fried Shiitake Mushrooms have 1.3 times more Magnesium, 2.6 times more Manganese, 1.7 times more Phosphorus, 2.5 times more Potassium, 1.5 times more Selenium and 1.3 times more Zinc than Canned Mushrooms.
• While 7 oz of Canned Mushrooms, Solids contain 1.4 times more Copper, 1.5 times more Iron and 85 times more Sodium than Stir-Fried Shiitake Mushrooms.
• Both Stir-Fried Shiitake Mushrooms and Canned Mushrooms contain similar levels of Water per seven ounces.
• Both Stir-Fried Shiitake Mushrooms as well as Canned Mushrooms, Solids lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Stir-Fried Shiitake Mushrooms have 1.5 times more Carbohydrate, 1.5 times more Fiber and 1.8 times more Protein than Canned Mushrooms.
• While 7 oz of Canned Mushrooms, Solids contain 7.8 times more Sugars than Stir-Fried Shiitake Mushrooms.
• Both Stir-Fried Shiitake Mushrooms as well as Canned Mushrooms, Solids provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.