Comparing Nutrients in 100 grams Boiled White Mushrooms VS Cooked Shiitake Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Boiled White Mushrooms	25%	12%	63%
Cooked Shiitake Mushrooms	9%	3%	88%

Macro Nutrients

	Boiled White Mushrooms	Cooked Shiitake Mushrooms	Recommended Dietary Allowance
Energy	0.97% 28kcal	1.93% 56kcal	2900kcal per day for Men 19-50 years
Fat	0.48% 0.47g	0.23% 0.22g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.061g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	0.063% 0.001g	0.19% 0.003g	1.6g per day for Men 19-50 years
Omega 6	1.05% 0.18g	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	4.07% 5.3g	11% 14.4g	130g per day for Men 19-50 years
Sugars	3.23% 2.34g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	5.8% 2.2g	5.53% 2.1g	38g per day for Men 19-50 years
Protein	3.88% 2.17g	2.8% 1.56g	56g per day for Men 19-50 years

Vitamins

	Boiled White 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	6.1% 0.073mg	3.1% 0.037mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.46mg	9.38% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.2% 2.16mg	71.8% 3.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.3% 0.095mg	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	4.5% 18μg	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	4.44% 4mg	0.33% 0.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	1.33% 8IU	4.67% 28IU	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

	Boiled White Mushrooms	Cooked Shiitake Mushrooms	Recommended Dietary Allowance
Calcium	0.6% 6mg	0.3% 3mg	1000mg per day for Men 19-50 years
Copper	56% 0.5mg	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	21.8% 1.74mg	5.5% 0.44mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	3.33% 14mg	420mg per day for Men 19-50 years
Manganese	5% 0.12mg	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	12.4% 87mg	4.14% 29mg	700mg per day for Men 19-50 years
Potassium	10.5% 356mg	3.44% 117mg	3400mg per day for Men 19-50 years
Selenium	21.6% 12μg	45% 25μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	7.9% 0.87mg	12% 1.33mg	11mg per day for Men 19-50 years
Water	2.46% 91g	2.26% 83.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled White Mushrooms VS Cooked Shiitake Mushrooms per 100 g

Compare the macro and micronutrient content in 100 g of Boiled White 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 Boiled White Mushrooms vs Cooked Shiitake Mushrooms:

• 100 grams of Boiled White Mushrooms have 2 times more Vitamin B1, 1.8 times more Vitamin B2, 3 times more Vitamin B3 and 13.3 times more Vitamin C than Cooked Shiitake Mushrooms.
• While 100 g of Cooked Shiitake Mushrooms no Salt contain 1.7 times more Vitamin B5, 1.7 times more Vitamin B6 and 3.5 times more Vitamin D than Boiled and Drained White Mushrooms.
• Both Boiled White Mushrooms and Cooked Shiitake Mushrooms provide similar amounts of Vitamin B9 per 100 grams.
• 100 grams of Boiled White Mushrooms have insufficient amounts of Vitamin D
• 100 grams of Cooked Shiitake Mushrooms have insufficient amounts of Vitamin C
• Both Boiled and Drained White Mushrooms as well as Cooked Shiitake Mushrooms no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin E and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Boiled White Mushrooms vs Cooked Shiitake Mushrooms:

• 100 grams of Boiled White Mushrooms have 4 times more Iron, 3 times more Phosphorus and 3 times more Potassium than Cooked Shiitake Mushrooms.
• While 100 g of Cooked Shiitake Mushrooms no Salt contain 1.8 times more Copper, 1.8 times more Manganese, 2.1 times more Selenium and 1.5 times more Zinc than Boiled and Drained White Mushrooms.
• Both Boiled White Mushrooms and Cooked Shiitake Mushrooms contain similar levels of Magnesium and Water per 100 grams.
• Both Boiled and Drained White 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 Boiled White Mushrooms have 1.4 times more Protein than Cooked Shiitake Mushrooms.
• While 100 g of Cooked Shiitake Mushrooms no Salt contain 2.7 times more Carbohydrate and 1.6 times more Sugars than Boiled and Drained White Mushrooms.
• Both Boiled White Mushrooms and Cooked Shiitake Mushrooms offer comparable quantities of Fiber per 100 grams.
• Both Boiled and Drained White Mushrooms as well as Cooked Shiitake Mushrooms no Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in 100 grams.