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

Macros Ratio

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

Macro Nutrients

	Stir-Fried Shiitake Mushrooms	Dried Shiitake Mushrooms	Recommended Dietary Allowance
Energy	2.67% 77.4kcal	20.3% 587kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	2.03% 1.96g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	1.77% 0.3g	1.6% 0.27g	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	115% 150g	130g per day for Men 19-50 years
Sugars	0.82% 0.6g	6.05% 4.4g	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	60% 23g	38g per day for Men 19-50 years
Protein	12.2% 6.85g	34% 19g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried Shiitake Mushrooms	Dried 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	16.4% 0.2mg	49.6% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42% 0.54mg	194% 2.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48% 7.68mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54% 2.7mg	869% 43.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.6% 0.35mg	147% 1.9mg	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	81% 323μg	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	7.7% 6.95mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	6.95% 41.7IU	51% 306IU	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

	Stir-Fried Shiitake Mushrooms	Dried Shiitake Mushrooms	Recommended Dietary Allowance
Calcium	0.4% 3.97mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	36% 0.32mg	1139% 10.2mg	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	42.7% 3.4mg	8mg per day for Men 19-50 years
Magnesium	8.98% 37.7mg	62.4% 262mg	420mg per day for Men 19-50 years
Manganese	19.2% 0.44mg	101% 2.33mg	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	83.3% 583mg	700mg per day for Men 19-50 years
Potassium	19% 647mg	89.5% 3044mg	3400mg per day for Men 19-50 years
Selenium	22.7% 12.5μg	166% 91μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	1.7% 25.8mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	138% 15.2mg	11mg per day for Men 19-50 years
Water	4.7% 174g	0.51% 19g	3700g per day for Men 19-50 years

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

• Dried Shiitake Mushrooms contain 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.
• Both Stir-Fried Shiitake Mushrooms as well as Dried Shiitake Mushrooms have insufficient amounts of Vitamin A, Vitamin B12, Vitamin E and Vitamin K in 7 oz.

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

• Stir-Fried Shiitake Mushrooms have 9.2 times more Water than Dried Shiitake Mushrooms.
• While Dried Shiitake Mushrooms contain 5.5 times more Calcium, 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.

Comparison of macro-nutrients per 7 ounces:

• Dried Shiitake Mushrooms contain 7.6 times more Energy, 2.8 times more Fat, 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.
• Both Stir-Fried Shiitake Mushrooms as well as Dried Shiitake Mushrooms have insufficient amounts of Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.