Comparing Nutrients in 100 grams Maitake Mushrooms VS Microwaved White Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Maitake Mushrooms	21%	5%	74%
Microwaved White Mushrooms	36%	9%	55%

Macro Nutrients

	Maitake Mushrooms	Microwaved White Mushrooms	Recommended Dietary Allowance
Energy	1.07% 31kcal	1.2% 35kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.19g	0.47% 0.46g	97g per day for Men 19-50 years
Saturated Fat	0.094% 0.03g	0.19% 0.06g	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	0.53% 0.09g	1.65% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.36% 6.97g	4.65% 6.04g	130g per day for Men 19-50 years
Sugars	2.86% 2.07g	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% 0g	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	% 1.74g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	7.1% 2.7g	6.58% 2.5g	38g per day for Men 19-50 years
Protein	3.46% 1.94g	7% 3.9g	56g per day for Men 19-50 years

Vitamins

	Maitake Mushrooms	Microwaved 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	12% 0.15mg	5% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.6% 0.24mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41% 6.6mg	33.4% 5.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.4% 0.27mg	39.2% 1.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.3% 0.056mg	3.77% 0.049mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	109% 32.6μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.25% 21μg	4% 16μg	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	187% 1123IU	1.83% 11IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.067% 0.01mg	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

	Maitake Mushrooms	Microwaved White Mushrooms	Recommended Dietary Allowance
Calcium	0.1% 1mg	0.6% 6mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	41% 0.37mg	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	3.75% 0.3mg	4.13% 0.33mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	3.33% 14mg	420mg per day for Men 19-50 years
Manganese	2.57% 0.059mg	2.8% 0.064mg	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	10.6% 74mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	6% 204mg	14.4% 488mg	3400mg per day for Men 19-50 years
Selenium	4% 2.2μg	32.7% 18μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	6.8% 0.75mg	6.64% 0.73mg	11mg per day for Men 19-50 years
Water	2.44% 90g	2.4% 88.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Maitake Mushrooms VS Microwaved White Mushrooms per 100 g

Compare the macro and micronutrient content in 100 g of Maitake Mushrooms versus 100 g of Microwaved White Mushrooms to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Maitake Mushrooms vs Microwaved White Mushrooms:

• 100 grams of Maitake Mushrooms have 2.4 times more Vitamin B1, 1.2 times more Vitamin B3, 1.3 times more Vitamin B9 and 102.1 times more Vitamin D than Microwaved White Mushrooms.
• While 100 g of Microwaved White Mushrooms contain 1.8 times more Vitamin B2 and 7.3 times more Vitamin B5 than Raw Maitake Mushrooms.
• Both Maitake Mushrooms and Microwaved White Mushrooms provide similar amounts of Vitamin B6 per 100 grams.
• 100 grams of Microwaved White Mushrooms have insufficient amounts of Vitamin D
• Both Raw Maitake Mushrooms as well as Microwaved White Mushrooms have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin E and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Maitake Mushrooms vs Microwaved White Mushrooms:

• 100 g of Microwaved White Mushrooms contain 1.5 times more Copper, 1.4 times more Magnesium, 1.7 times more Phosphorus, 2.4 times more Potassium and 8.2 times more Selenium than Raw Maitake Mushrooms.
• Both Maitake Mushrooms and Microwaved White Mushrooms contain similar levels of Iron, Manganese, Zinc and Water per 100 grams.
• Both Raw Maitake Mushrooms as well as Microwaved White Mushrooms lack sufficient amounts of Calcium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Maitake Mushrooms have more Sugars than Microwaved White Mushrooms.
• While 100 g of Microwaved White Mushrooms contain 2 times more Protein than Raw Maitake Mushrooms.
• Both Maitake Mushrooms and Microwaved White Mushrooms offer comparable quantities of Carbohydrate and Fiber per 100 grams.
• Both Raw Maitake Mushrooms as well as Microwaved White Mushrooms provide inadequate amounts of Energy, Omega 3 and Omega 6 in 100 grams.