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

Macros Ratio

	Protein	Fat	Carbs
White Mushrooms	43%	11%	46%
Stir-Fried White Mushrooms	43%	9%	48%

Macro Nutrients

	White Mushrooms	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Energy	0.76% 22kcal	0.9% 26kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	0.34% 0.33g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	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	0.94% 0.16g	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	2.5% 3.26g	3.1% 4.04g	130g per day for Men 19-50 years
Sugars	2.73% 1.98g	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	0.23% 0.17g	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	% 1.48g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	2.63% 1g	4.74% 1.8g	38g per day for Men 19-50 years
Protein	5.5% 3.1g	6.4% 3.58g	56g per day for Men 19-50 years

Vitamins

	White 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	6.75% 0.081mg	8% 0.096mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	35.6% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.5% 3.6mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	29% 1.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8% 0.1mg	3.23% 0.042mg	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	5% 20μg	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	0% 0mg	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% 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

	White Mushrooms	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Calcium	0.3% 3mg	0.4% 4mg	1000mg per day for Men 19-50 years
Copper	35.3% 0.32mg	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	6.25% 0.5mg	3.13% 0.25mg	8mg per day for Men 19-50 years
Magnesium	2.14% 9mg	2.6% 11mg	420mg per day for Men 19-50 years
Manganese	2.04% 0.047mg	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	12.3% 86mg	15% 105mg	700mg per day for Men 19-50 years
Potassium	9.35% 318mg	11.6% 396mg	3400mg per day for Men 19-50 years
Selenium	17% 9.3μg	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	4.73% 0.52mg	5.2% 0.57mg	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 Stir-Fried White Mushrooms:

• Raw White Mushrooms have 2.5 times more Vitamin B6, more Vitamin B12 and more Vitamin C than Stir-Fried White Mushrooms.
• Both Raw White Mushrooms and Stir-Fried White Mushrooms have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin D per 100 g.
• Both Raw White Mushrooms as well as Stir-Fried 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 Stir-Fried White Mushrooms:

• Raw White Mushrooms have 2 times more Iron than Stir-Fried White Mushrooms.
• While Stir-Fried White Mushrooms contain 1.5 times more Selenium than Raw White Mushrooms.
• Both Raw White Mushrooms and Stir-Fried White Mushrooms have similar amounts of Copper, Magnesium, Manganese, Phosphorus, Potassium, Zinc and Water per 100 g.
• Both Raw White Mushrooms as well as Stir-Fried White Mushrooms have insufficient amounts of Calcium in 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw White Mushrooms have more Sugars than Stir-Fried White Mushrooms.
• While Stir-Fried White Mushrooms contain 1.8 times more Fiber than Raw White Mushrooms.
• Both Raw White Mushrooms and Stir-Fried White Mushrooms have similar amounts of Carbohydrate and Protein per 100 g.
• Both Raw White Mushrooms as well as Stir-Fried White Mushrooms have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 100 g.