Comparing Nutrients in 7 ounces Boiled White Mushrooms VS Dried Shiitake Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Boiled White Mushrooms	25%	12%	63%
Dried Shiitake Mushrooms	11%	3%	86%

Macro Nutrients

	Boiled White Mushrooms	Dried Shiitake Mushrooms	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	20.3% 587kcal	2900kcal per day for Men 19-50 years
Fat	0.96% 0.93g	2.03% 1.96g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	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	8.08% 10.5g	115% 150g	130g per day for Men 19-50 years
Sugars	6.4% 4.64g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	11.5% 4.37g	60% 23g	38g per day for Men 19-50 years
Protein	7.7% 4.3g	34% 19g	56g per day for Men 19-50 years

Vitamins

	Boiled White 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	12% 0.14mg	49.6% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.8% 0.6mg	194% 2.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.3% 8.85mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	85.7% 4.3mg	869% 43.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.5% 0.19mg	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	8.93% 35.7μg	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	8.8% 7.94mg	7.7% 6.95mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	2.65% 16IU	51% 306IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.13% 0.02mg	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

	Boiled White Mushrooms	Dried Shiitake Mushrooms	Recommended Dietary Allowance
Calcium	1.2% 12mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	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	43% 3.45mg	42.7% 3.4mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	62.4% 262mg	420mg per day for Men 19-50 years
Manganese	9.92% 0.23mg	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	24.7% 173mg	83.3% 583mg	700mg per day for Men 19-50 years
Potassium	20.8% 706mg	89.5% 3044mg	3400mg per day for Men 19-50 years
Selenium	43% 23.6μg	166% 91μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.7% 25.8mg	1500mg per day for Men 19-50 years
Zinc	15.7% 1.73mg	138% 15.2mg	11mg per day for Men 19-50 years
Water	4.9% 181g	0.51% 19g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled White Mushrooms VS Dried Shiitake Mushrooms per 7 oz

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

Lets compare vitamin content per 7 ounces of Boiled White Mushrooms vs Dried Shiitake Mushrooms:

• 7 oz of Dried Shiitake Mushrooms contain 4.1 times more Vitamin B1, 4.2 times more Vitamin B2, 3.2 times more Vitamin B3, 10.1 times more Vitamin B5, 10.2 times more Vitamin B6, 9.1 times more Vitamin B9 and 19.3 times more Vitamin D than Boiled and Drained White Mushrooms.
• Both Boiled White Mushrooms and Dried Shiitake Mushrooms provide similar amounts of Vitamin C per seven ounces.
• 7 ounces of Boiled White Mushrooms have insufficient amounts of Vitamin D
• Both Boiled and Drained White Mushrooms as well as Dried Shiitake Mushrooms have insufficient amounts of Vitamin A, Vitamin B12, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Boiled White Mushrooms vs Dried Shiitake Mushrooms:

• 7 ounces of Boiled White Mushrooms have 9.6 times more Water than Dried Shiitake Mushrooms.
• While 7 oz of Dried Shiitake Mushrooms contain 10.2 times more Copper, 11 times more Magnesium, 10.2 times more Manganese, 3.4 times more Phosphorus, 4.3 times more Potassium, 3.9 times more Selenium and 8.8 times more Zinc than Boiled and Drained White Mushrooms.
• Both Boiled White Mushrooms and Dried Shiitake Mushrooms contain similar levels of Iron per seven ounces.
• Both Boiled and Drained White Mushrooms as well as Dried Shiitake Mushrooms lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dried Shiitake Mushrooms contain 10.6 times more Energy, 14.2 times more Carbohydrate, 5.2 times more Fiber and 4.4 times more Protein than Boiled and Drained White Mushrooms.
• Both Boiled White Mushrooms and Dried Shiitake Mushrooms offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Boiled White Mushrooms provide inadequate amounts of Energy
• Both Boiled and Drained White Mushrooms as well as Dried Shiitake Mushrooms provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.