Comparing Nutrients in 100 calories Stir-Fried Shiitake Mushrooms VS Dried Shiitake Mushrooms

Weight per 100 calories

• Stir-Fried Shiitake Mushrooms: 256g
• Dried Shiitake Mushrooms: 33.8g

Dried Shiitake Mushrooms have 7.6 times more energy per unit of mass than Stir-Fried Shiitake Mushrooms, which is high in comparison to other foods. Stir-Fried Shiitake Mushrooms having low energy density.

Which food has more nutrients per 100 calories - Stir-Fried Shiitake Mushrooms or 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	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	0.34% 0.33g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	0.24% 0.076g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	2.3% 0.39g	0.27% 0.047g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.7g	19.6% 25.5g	130g per day for Men 19-50 years
Sugars	1.06% 0.77g	1.03% 0.75g	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	% 0.77g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	24.3% 9.23g	10.2% 3.9g	38g per day for Men 19-50 years
Protein	15.8% 8.85g	5.78% 3.24g	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	21% 0.25mg	8.45% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.92mg	29.8% 4.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	69.7% 3.5mg	148% 7.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.3% 0.45mg	25% 0.33mg	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	8.97% 36μg	13.8% 55μg	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	1.3% 1.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	8.97% 54IU	8.67% 52IU	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	0.51% 5.13mg	0.37% 3.7mg	1000mg per day for Men 19-50 years
Copper	46.4% 0.42mg	194% 1.74mg	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	17% 1.36mg	7.26% 0.58mg	8mg per day for Men 19-50 years
Magnesium	11.6% 48.7mg	10.6% 44.6mg	420mg per day for Men 19-50 years
Manganese	25% 0.57mg	17.3% 0.4mg	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	40.7% 285mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	24.6% 836mg	15.2% 518mg	3400mg per day for Men 19-50 years
Selenium	29.4% 16μg	28.3% 15.6μg	55μg per day for Men 19-50 years
Sodium	0.85% 13mg	0.29% 4.4mg	1500mg per day for Men 19-50 years
Zinc	22.4% 2.46mg	23.5% 2.6mg	11mg per day for Men 19-50 years
Water	6.1% 225g	0.087% 3.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Stir-Fried Shiitake Mushrooms vs Dried Shiitake Mushrooms:

• Stir-Fried Shiitake Mushrooms have 2.5 times more Vitamin B1, 1.6 times more Vitamin B2, 2.1 times more Vitamin B3 and 1.4 times more Vitamin B6 than Dried Shiitake Mushrooms.
• While Dried Shiitake Mushrooms contain 2.1 times more Vitamin B5, 1.5 times more Vitamin B9 and more Vitamin C than Stir-Fried Shiitake Mushrooms.
• Both Stir-Fried Shiitake Mushrooms and Dried Shiitake Mushrooms have similar amounts of Vitamin D per 100 kcal.
• 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 100 kcal.

Comparing minerals per 100 calories for Stir-Fried Shiitake Mushrooms vs Dried Shiitake Mushrooms:

• Stir-Fried Shiitake Mushrooms have 2.3 times more Iron, 1.4 times more Manganese, 2.9 times more Phosphorus, 1.6 times more Potassium and 70.1 times more Water than Dried Shiitake Mushrooms.
• While Dried Shiitake Mushrooms contain 4.2 times more Copper than Stir-Fried Shiitake Mushrooms.
• Both Stir-Fried Shiitake Mushrooms and Dried Shiitake Mushrooms have similar amounts of Magnesium, Selenium and Zinc per 100 kcal.
• Both Stir-Fried Shiitake Mushrooms as well as Dried Shiitake Mushrooms have insufficient amounts of Calcium in 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Stir-Fried Shiitake Mushrooms have 8.4 times more Omega 6, 2.4 times more Fiber and 2.7 times more Protein than Dried Shiitake Mushrooms.
• While Dried Shiitake Mushrooms contain 1.3 times more Carbohydrate than Stir-Fried Shiitake Mushrooms.
• Both Stir-Fried Shiitake Mushrooms and Dried Shiitake Mushrooms have similar amounts of Energy and Sugars per 100 kcal.
• Both Stir-Fried Shiitake Mushrooms as well as Dried Shiitake Mushrooms have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.