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

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried Shiitake Mushrooms	29%	7%	64%
Stir-Fried White Mushrooms	43%	9%	48%

Macro Nutrients

	Stir-Fried Shiitake Mushrooms	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Energy	1.34% 39kcal	0.9% 26kcal	2900kcal per day for Men 19-50 years
Fat	0.36% 0.35g	0.34% 0.33g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.032g	0.13% 0.04g	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	0.89% 0.15g	0.94% 0.16g	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	3.1% 4.04g	130g per day for Men 19-50 years
Sugars	0.41% 0.3g	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	% 0.3g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	9.47% 3.6g	4.74% 1.8g	38g per day for Men 19-50 years
Protein	6.16% 3.45g	6.4% 3.58g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried Shiitake Mushrooms	Stir-Fried 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	8.25% 0.099mg	8% 0.096mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	35.6% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.87mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.2% 1.36mg	29% 1.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	3.23% 0.042mg	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% 20μg	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	3.5% 21IU	1.33% 8IU	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	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Calcium	0.2% 2mg	0.4% 4mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	32.3% 0.29mg	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	3.13% 0.25mg	8mg per day for Men 19-50 years
Magnesium	4.52% 19mg	2.6% 11mg	420mg per day for Men 19-50 years
Manganese	9.7% 0.22mg	2.04% 0.047mg	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	15% 105mg	700mg per day for Men 19-50 years
Potassium	9.6% 326mg	11.6% 396mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.3μg	25.3% 14μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	8.73% 0.96mg	5.2% 0.57mg	11mg per day for Men 19-50 years
Water	2.37% 87.7g	2.46% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Stir-Fried Shiitake Mushrooms VS Stir-Fried White Mushrooms per 100 g

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

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

• 100 grams of Stir-Fried Shiitake Mushrooms have 4.1 times more Vitamin B6 and 2.6 times more Vitamin D than Stir-Fried White Mushrooms.
• While 100 g of Stir-Fried White Mushrooms contain 1.7 times more Vitamin B2 and 1.4 times more Vitamin B9 than Stir-Fried Shiitake Mushrooms.
• Both Stir-Fried Shiitake Mushrooms and Stir-Fried White Mushrooms provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B5 per 100 grams.
• 100 grams of Stir-Fried White Mushrooms have insufficient amounts of Vitamin D
• Both Stir-Fried Shiitake Mushrooms as well as Stir-Fried 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 Stir-Fried Shiitake Mushrooms vs Stir-Fried White Mushrooms:

• 100 grams of Stir-Fried Shiitake Mushrooms have 2.1 times more Iron, 1.7 times more Magnesium, 4.7 times more Manganese and 1.7 times more Zinc than Stir-Fried White Mushrooms.
• While 100 g of Stir-Fried White Mushrooms contain 1.8 times more Copper and 2.2 times more Selenium than Stir-Fried Shiitake Mushrooms.
• Both Stir-Fried Shiitake Mushrooms and Stir-Fried White Mushrooms contain similar levels of Phosphorus, Potassium and Water per 100 grams.
• Both Stir-Fried Shiitake Mushrooms as well as Stir-Fried White Mushrooms lack sufficient amounts of Calcium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Stir-Fried Shiitake Mushrooms have 1.9 times more Carbohydrate and 2 times more Fiber than Stir-Fried White Mushrooms.
• Both Stir-Fried Shiitake Mushrooms and Stir-Fried White Mushrooms offer comparable quantities of Protein per 100 grams.
• Both Stir-Fried Shiitake Mushrooms as well as Stir-Fried White Mushrooms provide inadequate amounts of Energy, Omega 3 and Omega 6 in 100 grams.