Comparing Nutrients in 100 grams Portabella Mushrooms VS Cooked Shiitake Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Portabella Mushrooms	31%	12%	57%
Cooked Shiitake Mushrooms	9%	3%	88%

Macro Nutrients

	Portabella Mushrooms	Cooked Shiitake Mushrooms	Recommended Dietary Allowance
Energy	0.76% 22kcal	1.93% 56kcal	2900kcal per day for Men 19-50 years
Fat	0.36% 0.35g	0.23% 0.22g	97g per day for Men 19-50 years
Saturated Fat	0.031% 0.01g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.19% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.87% 0.15g	0.18% 0.031g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.98% 3.87g	11% 14.4g	130g per day for Men 19-50 years
Sugars	3.45% 2.5g	5.3% 3.84g	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	0.68% 0.49g	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	% 2g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	3.42% 1.3g	5.53% 2.1g	38g per day for Men 19-50 years
Protein	3.77% 2.1g	2.8% 1.56g	56g per day for Men 19-50 years

Vitamins

	Portabella Mushrooms	Cooked 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	4.9% 0.059mg	3.1% 0.037mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.5mg	9.38% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.8% 1.14mg	71.8% 3.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.4% 0.15mg	12.2% 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	7% 28μg	5.25% 21μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2.1% 0.05μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.33% 0.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	1.67% 10IU	4.67% 28IU	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

	Portabella Mushrooms	Cooked Shiitake Mushrooms	Recommended Dietary Allowance
Calcium	0.3% 3mg	0.3% 3mg	1000mg per day for Men 19-50 years
Copper	31.8% 0.29mg	100% 0.9mg	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	3.88% 0.31mg	5.5% 0.44mg	8mg per day for Men 19-50 years
Magnesium	NA	3.33% 14mg	420mg per day for Men 19-50 years
Manganese	3% 0.069mg	8.87% 0.2mg	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	15.4% 108mg	4.14% 29mg	700mg per day for Men 19-50 years
Potassium	10.7% 364mg	3.44% 117mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	45% 25μg	55μg per day for Men 19-50 years
Sodium	0.6% 9mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	4.8% 0.53mg	12% 1.33mg	11mg per day for Men 19-50 years
Water	2.5% 93g	2.26% 83.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Portabella Mushrooms VS Cooked Shiitake Mushrooms per 100 g

Compare the macro and micronutrient content in 100 g of Portabella Mushrooms versus 100 g of Cooked Shiitake Mushrooms to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Portabella Mushrooms vs Cooked Shiitake Mushrooms:

• 100 grams of Portabella Mushrooms have 1.6 times more Vitamin B1, 3 times more Vitamin B3, 1.3 times more Vitamin B9 and more Vitamin B12 than Cooked Shiitake Mushrooms.
• While 100 g of Cooked Shiitake Mushrooms no Salt contain 1.3 times more Vitamin B2, 3.1 times more Vitamin B5 and 2.8 times more Vitamin D than Raw Portabella Mushrooms.
• Both Portabella Mushrooms and Cooked Shiitake Mushrooms provide similar amounts of Vitamin B6 per 100 grams.
• 100 grams of Portabella Mushrooms have insufficient amounts of Vitamin D
• 100 grams of Cooked Shiitake Mushrooms have insufficient amounts of Vitamin B12
• Both Raw Portabella Mushrooms as well as Cooked Shiitake Mushrooms no Salt have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Portabella Mushrooms vs Cooked Shiitake Mushrooms:

• 100 grams of Portabella Mushrooms have 3.7 times more Phosphorus and 3.1 times more Potassium than Cooked Shiitake Mushrooms.
• While 100 g of Cooked Shiitake Mushrooms no Salt contain 3.1 times more Copper, 1.4 times more Iron, 3 times more Manganese, 1.3 times more Selenium and 2.5 times more Zinc than Raw Portabella Mushrooms.
• Both Portabella Mushrooms and Cooked Shiitake Mushrooms contain similar levels of Water per 100 grams.
• Both Raw Portabella Mushrooms as well as Cooked Shiitake Mushrooms no Salt lack sufficient amounts of Calcium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Portabella Mushrooms have 1.4 times more Protein than Cooked Shiitake Mushrooms.
• While 100 g of Cooked Shiitake Mushrooms no Salt contain 3.7 times more Carbohydrate, 1.5 times more Sugars and 1.6 times more Fiber than Raw Portabella Mushrooms.
• Both Raw Portabella Mushrooms as well as Cooked Shiitake Mushrooms no Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in 100 grams.