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

Macros Ratio

	Protein	Fat	Carbs
White Mushrooms	43%	11%	46%
Stir-Fried White Mushrooms	43%	9%	48%

Macro Nutrients

	White Mushrooms	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	0.68% 0.65g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	0% 0g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.87% 0.32g	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	4.98% 6.47g	6.17% 8g	130g per day for Men 19-50 years
Sugars	5.4% 3.93g	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	0.47% 0.34g	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	% 2.94g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	5.22% 2g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	11% 6.13g	12.7% 7.1g	56g per day for Men 19-50 years

Vitamins

	White 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	13.4% 0.16mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.4% 0.8mg	70.7% 0.92mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.7% 7.16mg	49.5% 7.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59.5% 2.98mg	57.5% 2.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	6.4% 0.083mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	60% 18μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.43% 33.7μg	9.92% 39.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	3.3% 0.079μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.63% 4.17mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	2.3% 14IU	2.65% 16IU	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

	White Mushrooms	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Calcium	0.6% 5.95mg	0.79% 7.94mg	1000mg per day for Men 19-50 years
Copper	70% 0.63mg	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	12.4% 0.99mg	6.2% 0.5mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	4.06% 0.093mg	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	24.4% 171mg	29.8% 208mg	700mg per day for Men 19-50 years
Potassium	18.6% 631mg	23% 786mg	3400mg per day for Men 19-50 years
Selenium	33.6% 18.5μg	50% 27.6μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	9.4% 1.03mg	10.3% 1.13mg	11mg per day for Men 19-50 years
Water	4.96% 183g	4.9% 181g	3700g per day for Men 19-50 years

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

• Raw White Mushrooms have 2.5 times more Vitamin B6, more Vitamin B12 and more Vitamin C than Stir-Fried White Mushrooms.
• Both Raw White Mushrooms and Stir-Fried White Mushrooms have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin D per 7 oz.
• Both Raw White Mushrooms as well as Stir-Fried White Mushrooms have insufficient amounts of Vitamin A, Vitamin E and Vitamin K in 7 oz.

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

• Raw White Mushrooms have 2 times more Iron than Stir-Fried White Mushrooms.
• While Stir-Fried White Mushrooms contain 1.5 times more Selenium than Raw White Mushrooms.
• Both Raw White Mushrooms and Stir-Fried White Mushrooms have similar amounts of Copper, Magnesium, Manganese, Phosphorus, Potassium, Zinc and Water per 7 oz.
• Both Raw White Mushrooms as well as Stir-Fried White Mushrooms have insufficient amounts of Calcium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw White Mushrooms have more Sugars than Stir-Fried White Mushrooms.
• While Stir-Fried White Mushrooms contain 1.8 times more Fiber than Raw White Mushrooms.
• Both Raw White Mushrooms and Stir-Fried White Mushrooms have similar amounts of Carbohydrate and Protein per 7 oz.
• Both Raw White Mushrooms as well as Stir-Fried White Mushrooms have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 7 oz.