Comparing Nutrients in 100 calories Canned Mushrooms VS Stir-Fried White Mushrooms

Weight per 100 calories

• Canned Mushrooms: 400g
• Stir-Fried White Mushrooms: 385g

Both foods have similar energy densities which is very low in comparison to other foods.

Which food has more nutrients per 100 calories - Canned Mushrooms or Stir-Fried White Mushrooms?

Macros Ratio

	Protein	Fat	Carbs
Canned Mushrooms	25%	9%	66%
Stir-Fried White Mushrooms	43%	9%	48%

Macro Nutrients

	Canned Mushrooms	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.16g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	3.6% 0.62g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.7% 20.4g	12% 15.5g	130g per day for Men 19-50 years
Sugars	13% 9.36g	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	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	25.3% 9.6g	18.2% 6.92g	38g per day for Men 19-50 years
Protein	13.4% 7.5g	24.6% 13.8g	56g per day for Men 19-50 years

Vitamins

	Canned 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	28.3% 0.34mg	30.8% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.46% 0.084mg	137% 1.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.37mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	65% 3.24mg	112% 5.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.8% 0.24mg	12.4% 0.16mg	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	12% 48μg	19.2% 77μg	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	5.33% 32IU	5.13% 30.8IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.27% 0.04mg	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

	Canned Mushrooms	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Calcium	4.4% 44mg	1.54% 15.4mg	1000mg per day for Men 19-50 years
Copper	104% 0.94mg	124% 1.1mg	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	39.5% 3.16mg	12% 0.96mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	10% 42.3mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	7.86% 0.18mg	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	37.7% 264mg	57.7% 404mg	700mg per day for Men 19-50 years
Potassium	15% 516mg	44.8% 1523mg	3400mg per day for Men 19-50 years
Selenium	30% 16.4μg	97% 53.5μg	55μg per day for Men 19-50 years
Sodium	113% 1700mg	3.08% 46mg	1500mg per day for Men 19-50 years
Zinc	26% 2.88mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	9.85% 364g	9.47% 350g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Canned Mushrooms vs Stir-Fried White Mushrooms:

• Canned Mushrooms, Solids have 1.5 times more Vitamin B6 than Stir-Fried White Mushrooms.
• While Stir-Fried White Mushrooms contain 21.2 times more Vitamin B2, 2.4 times more Vitamin B3, 1.7 times more Vitamin B5 and 1.6 times more Vitamin B9 than Canned Mushrooms, Solids.
• Both Canned Mushrooms, Solids and Stir-Fried White Mushrooms have similar amounts of Vitamin B1 and Vitamin D per 100 kcal.
• Both Canned Mushrooms, Solids as well as Stir-Fried White Mushrooms have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin E and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Canned Mushrooms vs Stir-Fried White Mushrooms:

• Canned Mushrooms, Solids have 2.9 times more Calcium, 3.3 times more Iron, 1.4 times more Magnesium, 1.9 times more Manganese, 36.8 times more Sodium and 1.3 times more Zinc than Stir-Fried White Mushrooms.
• While Stir-Fried White Mushrooms contain 1.5 times more Phosphorus, 3 times more Potassium and 3.3 times more Selenium than Canned Mushrooms, Solids.
• Both Canned Mushrooms, Solids and Stir-Fried White Mushrooms have similar amounts of Copper and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Canned Mushrooms, Solids have 1.3 times more Carbohydrate, more Sugars and 1.4 times more Fiber than Stir-Fried White Mushrooms.
• While Stir-Fried White Mushrooms contain 1.4 times more Omega 6 and 1.8 times more Protein than Canned Mushrooms, Solids.
• Both Canned Mushrooms, Solids and Stir-Fried White Mushrooms have similar amounts of Energy and Fat per 100 kcal.
• Both Canned Mushrooms, Solids as well as Stir-Fried White Mushrooms have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.