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

Macros Ratio

	Protein	Fat	Carbs
Boiled White Mushrooms	25%	12%	63%
Stir-Fried Shiitake Mushrooms	29%	7%	64%

Macro Nutrients

	Boiled White Mushrooms	Stir-Fried Shiitake Mushrooms	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	2.67% 77.4kcal	2900kcal per day for Men 19-50 years
Fat	0.96% 0.93g	0.72% 0.69g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	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	8.08% 10.5g	11.7% 15.2g	130g per day for Men 19-50 years
Sugars	6.4% 4.64g	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	11.5% 4.37g	19% 7.14g	38g per day for Men 19-50 years
Protein	7.7% 4.3g	12.2% 6.85g	56g per day for Men 19-50 years

Vitamins

	Boiled White 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	12% 0.14mg	16.4% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.8% 0.6mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.3% 8.85mg	48% 7.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	85.7% 4.3mg	54% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.5% 0.19mg	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	8.93% 35.7μg	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	8.8% 7.94mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	2.65% 16IU	6.95% 41.7IU	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	Stir-Fried Shiitake Mushrooms	Recommended Dietary Allowance
Calcium	1.2% 12mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	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	43% 3.45mg	13% 1.05mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	8.98% 37.7mg	420mg per day for Men 19-50 years
Manganese	9.92% 0.23mg	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	24.7% 173mg	31.5% 220mg	700mg per day for Men 19-50 years
Potassium	20.8% 706mg	19% 647mg	3400mg per day for Men 19-50 years
Selenium	43% 23.6μg	22.7% 12.5μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	15.7% 1.73mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.7% 174g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Boiled White Mushrooms have 1.6 times more Vitamin B5, 1.3 times more Vitamin B9 and more Vitamin C than Stir-Fried Shiitake Mushrooms.
• While 7 oz of Stir-Fried Shiitake Mushrooms contain 1.4 times more Vitamin B1, 1.8 times more Vitamin B6 and 2.6 times more Vitamin D than Boiled and Drained White Mushrooms.
• Both Boiled White Mushrooms and Stir-Fried Shiitake Mushrooms provide similar amounts of Vitamin B2 and Vitamin B3 per seven ounces.
• 7 ounces of Boiled White Mushrooms have insufficient amounts of Vitamin D
• 7 ounces of Stir-Fried Shiitake Mushrooms have insufficient amounts of Vitamin C
• Both Boiled and Drained White 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 Boiled White Mushrooms vs Stir-Fried Shiitake Mushrooms:

• 7 ounces of Boiled White Mushrooms have 3.1 times more Copper, 3.3 times more Iron and 1.9 times more Selenium than Stir-Fried Shiitake Mushrooms.
• While 7 oz of Stir-Fried Shiitake Mushrooms contain 1.6 times more Magnesium, 1.9 times more Manganese and 1.3 times more Phosphorus than Boiled and Drained White Mushrooms.
• Both Boiled White Mushrooms and Stir-Fried Shiitake Mushrooms contain similar levels of Potassium, Zinc and Water per seven ounces.
• Both Boiled and Drained White 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 Boiled White Mushrooms have 7.8 times more Sugars than Stir-Fried Shiitake Mushrooms.
• While 7 oz of Stir-Fried Shiitake Mushrooms contain 1.5 times more Carbohydrate, 1.6 times more Fiber and 1.6 times more Protein than Boiled and Drained White Mushrooms.
• Both Boiled and Drained White Mushrooms as well as Stir-Fried Shiitake Mushrooms provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.