Comparing Nutrients in 100 grams White Mushrooms VS Boiled White Mushrooms

Macros Ratio

	Protein	Fat	Carbs
White Mushrooms	43%	11%	46%
Boiled White Mushrooms	25%	12%	63%

Macro Nutrients

	White Mushrooms	Boiled White Mushrooms	Recommended Dietary Allowance
Energy	0.76% 22kcal	0.97% 28kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	0.48% 0.47g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.19% 0.061g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.063% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0.94% 0.16g	1.05% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.5% 3.26g	4.07% 5.3g	130g per day for Men 19-50 years
Sugars	2.73% 1.98g	3.23% 2.34g	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	0.23% 0.17g	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	% 1.48g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	2.63% 1g	5.8% 2.2g	38g per day for Men 19-50 years
Protein	5.5% 3.1g	3.88% 2.17g	56g per day for Men 19-50 years

Vitamins

	White Mushrooms	Boiled 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	6.75% 0.081mg	6.1% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.5% 3.6mg	28% 4.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	43.2% 2.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8% 0.1mg	7.3% 0.095mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	30.2% 9.07μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.25% 17μg	4.5% 18μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.67% 0.04μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.33% 2.1mg	4.44% 4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	1.17% 7IU	1.33% 8IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.067% 0.01mg	0.067% 0.01mg	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

	White Mushrooms	Boiled White Mushrooms	Recommended Dietary Allowance
Calcium	0.3% 3mg	0.6% 6mg	1000mg per day for Men 19-50 years
Copper	35.3% 0.32mg	56% 0.5mg	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	6.25% 0.5mg	21.8% 1.74mg	8mg per day for Men 19-50 years
Magnesium	2.14% 9mg	2.86% 12mg	420mg per day for Men 19-50 years
Manganese	2.04% 0.047mg	5% 0.12mg	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	12.3% 86mg	12.4% 87mg	700mg per day for Men 19-50 years
Potassium	9.35% 318mg	10.5% 356mg	3400mg per day for Men 19-50 years
Selenium	17% 9.3μg	21.6% 12μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	4.73% 0.52mg	7.9% 0.87mg	11mg per day for Men 19-50 years
Water	2.5% 92g	2.46% 91g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of White Mushrooms vs Boiled White Mushrooms:

• Raw White Mushrooms have 1.3 times more Vitamin B2 and more Vitamin B12 than Boiled and Drained White Mushrooms.
• While Boiled and Drained White Mushrooms contain 1.4 times more Vitamin B5 and 1.9 times more Vitamin C than Raw White Mushrooms.
• Both Raw White Mushrooms and Boiled and Drained White Mushrooms have similar amounts of Vitamin B1, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin D per 100 g.
• Both Raw White Mushrooms as well as Boiled and Drained White Mushrooms have insufficient amounts of Vitamin A, Vitamin E and Vitamin K in 100 g.

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

• Boiled and Drained White Mushrooms contain 1.6 times more Copper, 3.5 times more Iron, 1.3 times more Magnesium, 2.4 times more Manganese, 1.3 times more Selenium and 1.7 times more Zinc than Raw White Mushrooms.
• Both Raw White Mushrooms and Boiled and Drained White Mushrooms have similar amounts of Phosphorus, Potassium and Water per 100 g.
• Both Raw White Mushrooms as well as Boiled and Drained White Mushrooms have insufficient amounts of Calcium in 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw White Mushrooms have 1.4 times more Protein than Boiled and Drained White Mushrooms.
• While Boiled and Drained White Mushrooms contain 1.6 times more Carbohydrate and 2.2 times more Fiber than Raw White Mushrooms.
• Both Raw White Mushrooms and Boiled and Drained White Mushrooms have similar amounts of Omega 6 and Sugars per 100 g.
• Both Raw White Mushrooms as well as Boiled and Drained White Mushrooms have insufficient amounts of Energy, Fat, Omega 3, Cholesterol, Glucose and Sucrose in 100 g.