Comparing Nutrients in 100 grams Stir-Fried Shiitake Mushrooms VS Cooked Shiitake Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried Shiitake Mushrooms	29%	7%	64%
Cooked Shiitake Mushrooms	9%	3%	88%

Macro Nutrients

	Stir-Fried Shiitake Mushrooms	Cooked Shiitake Mushrooms	Recommended Dietary Allowance
Energy	1.34% 39kcal	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	0.1% 0.032g	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	0.89% 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	5.9% 7.68g	11% 14.4g	130g per day for Men 19-50 years
Sugars	0.41% 0.3g	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% 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	% 0.3g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	9.47% 3.6g	5.53% 2.1g	38g per day for Men 19-50 years
Protein	6.16% 3.45g	2.8% 1.56g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried Shiitake 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	8.25% 0.099mg	3.1% 0.037mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.87mg	9.38% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.2% 1.36mg	71.8% 3.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	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	3.5% 14μg	5.25% 21μg	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	0.33% 0.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	3.5% 21IU	4.67% 28IU	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	Cooked Shiitake Mushrooms	Recommended Dietary Allowance
Calcium	0.2% 2mg	0.3% 3mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	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	6.63% 0.53mg	5.5% 0.44mg	8mg per day for Men 19-50 years
Magnesium	4.52% 19mg	3.33% 14mg	420mg per day for Men 19-50 years
Manganese	9.7% 0.22mg	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	16% 111mg	4.14% 29mg	700mg per day for Men 19-50 years
Potassium	9.6% 326mg	3.44% 117mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.3μg	45% 25μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	8.73% 0.96mg	12% 1.33mg	11mg per day for Men 19-50 years
Water	2.37% 87.7g	2.26% 83.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Stir-Fried Shiitake Mushrooms vs Cooked Shiitake Mushrooms:

• Stir-Fried Shiitake Mushrooms have 2.7 times more Vitamin B1, 1.6 times more Vitamin B2 and 2.6 times more Vitamin B3 than Cooked Shiitake Mushrooms no Salt.
• While Cooked Shiitake Mushrooms no Salt contain 2.6 times more Vitamin B5, 1.5 times more Vitamin B9 and 1.3 times more Vitamin D than Stir-Fried Shiitake Mushrooms.
• Both Stir-Fried Shiitake Mushrooms and Cooked Shiitake Mushrooms no Salt have similar amounts of Vitamin B6 per 100 g.
• Both Stir-Fried Shiitake Mushrooms as well as Cooked Shiitake Mushrooms no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin E and Vitamin K in 100 g.

Comparing minerals per 100 grams for Stir-Fried Shiitake Mushrooms vs Cooked Shiitake Mushrooms:

• Stir-Fried Shiitake Mushrooms have 1.2 times more Iron, 1.4 times more Magnesium, 3.8 times more Phosphorus and 2.8 times more Potassium than Cooked Shiitake Mushrooms no Salt.
• While Cooked Shiitake Mushrooms no Salt contain 5.5 times more Copper, 3.9 times more Selenium and 1.4 times more Zinc than Stir-Fried Shiitake Mushrooms.
• Both Stir-Fried Shiitake Mushrooms and Cooked Shiitake Mushrooms no Salt have similar amounts of Manganese and Water per 100 g.
• Both Stir-Fried Shiitake Mushrooms as well as Cooked Shiitake Mushrooms no Salt have insufficient amounts of Calcium in 100 g.

Comparison of macro-nutrients per 100 grams:

• Stir-Fried Shiitake Mushrooms have 1.7 times more Fiber and 2.2 times more Protein than Cooked Shiitake Mushrooms no Salt.
• While Cooked Shiitake Mushrooms no Salt contain 1.4 times more Energy, 1.9 times more Carbohydrate and 12.8 times more Sugars than Stir-Fried Shiitake Mushrooms.
• Both Stir-Fried Shiitake Mushrooms as well as Cooked Shiitake Mushrooms no Salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.