Comparing Nutrients in 100 grams Oyster Mushrooms VS Microwaved White Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Oyster Mushrooms	32%	9%	59%
Microwaved White Mushrooms	36%	9%	55%

Macro Nutrients

	Oyster Mushrooms	Microwaved White Mushrooms	Recommended Dietary Allowance
Energy	1.14% 33kcal	1.2% 35kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	0.47% 0.46g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	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	0.72% 0.12g	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	4.7% 6.1g	4.65% 6.04g	130g per day for Men 19-50 years
Sugars	1.53% 1.1g	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	% 1.1g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	6.05% 2.3g	6.58% 2.5g	38g per day for Men 19-50 years
Protein	5.9% 3.3g	7% 3.9g	56g per day for Men 19-50 years

Vitamins

	Oyster Mushrooms	Microwaved White Mushrooms	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.4% 0.13mg	5% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	33.4% 5.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	39.2% 1.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.46% 0.11mg	3.77% 0.049mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	23.5% 7.04μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.5% 38μg	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	4.83% 29IU	1.83% 11IU	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

	Oyster Mushrooms	Microwaved White Mushrooms	Recommended Dietary Allowance
Calcium	0.3% 3mg	0.6% 6mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	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	16.6% 1.33mg	4.13% 0.33mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	3.33% 14mg	420mg per day for Men 19-50 years
Manganese	4.9% 0.11mg	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	17% 120mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	12.4% 420mg	14.4% 488mg	3400mg per day for Men 19-50 years
Selenium	4.73% 2.6μg	32.7% 18μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	6.64% 0.73mg	11mg per day for Men 19-50 years
Water	2.4% 89g	2.4% 88.5g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 100 g of Oyster 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 Oyster Mushrooms vs Microwaved White Mushrooms:

• 100 grams of Oyster Mushrooms have 2.1 times more Vitamin B1, 2.2 times more Vitamin B6, 2.4 times more Vitamin B9 and 2.6 times more Vitamin D than Microwaved White Mushrooms.
• While 100 g of Microwaved White Mushrooms contain 1.5 times more Vitamin B5 than Raw Oyster Mushrooms.
• Both Oyster Mushrooms and Microwaved White Mushrooms provide similar amounts of Vitamin B2 and Vitamin B3 per 100 grams.
• 100 grams of Microwaved White Mushrooms have insufficient amounts of Vitamin D
• Both Raw Oyster 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 Oyster Mushrooms vs Microwaved White Mushrooms:

• 100 grams of Oyster Mushrooms have 4 times more Iron, 1.3 times more Magnesium and 1.8 times more Manganese than Microwaved White Mushrooms.
• While 100 g of Microwaved White Mushrooms contain 1.5 times more Copper and 6.9 times more Selenium than Raw Oyster Mushrooms.
• Both Oyster Mushrooms and Microwaved White Mushrooms contain similar levels of Phosphorus, Potassium, Zinc and Water per 100 grams.
• Both Raw Oyster Mushrooms as well as Microwaved White Mushrooms lack sufficient amounts of Calcium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• Both Raw Oyster Mushrooms and Microwaved White Mushrooms have similar amounts of macro-nutrients per 100 g
• Both Oyster Mushrooms and Microwaved White Mushrooms offer comparable quantities of Carbohydrate, Fiber and Protein per 100 grams.
• Both Raw Oyster Mushrooms as well as Microwaved White Mushrooms provide inadequate amounts of Energy, Omega 3 and Omega 6 in 100 grams.