Comparing Nutrients in 100 grams Stir-Fried White Mushrooms VS Oil Roasted Cashews

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried White Mushrooms	43%	9%	48%
Oil Roasted Cashews	11%	70%	19%

Macro Nutrients

	Stir-Fried White Mushrooms	Oil Roasted Cashews	Recommended Dietary Allowance
Energy	0.9% 26kcal	20% 580kcal	2900kcal per day for Men 19-50 years
Fat	0.34% 0.33g	49.2% 47.8g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.04g	26.5% 8.48g	32g per day for Men 19-50 years
Omega 3	0% 0g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	0.94% 0.16g	50% 8.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.1% 4.04g	23% 30g	130g per day for Men 19-50 years
Sugars	0% 0g	6.9% 5g	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	0.11% 0.08g	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	% 0g	% 0.08g	g per day for Men 19-50 years
Sucrose	% 0g	% 4.84g	g per day for Men 19-50 years
Fiber	4.74% 1.8g	8.7% 3.3g	38g per day for Men 19-50 years
Protein	6.4% 3.58g	30% 17g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried White Mushrooms	Oil Roasted Cashews	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8% 0.096mg	30.3% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.6% 0.46mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.45mg	17.6% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.23% 0.042mg	25% 0.32mg	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	5% 20μg	6.25% 25μg	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	1.33% 8IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	6.13% 0.92mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	29% 34.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stir-Fried White Mushrooms	Oil Roasted Cashews	Recommended Dietary Allowance
Calcium	0.4% 4mg	4.3% 43mg	1000mg per day for Men 19-50 years
Copper	32.3% 0.29mg	227% 2.04mg	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	3.13% 0.25mg	75.6% 6.05mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	65% 273mg	420mg per day for Men 19-50 years
Manganese	2.04% 0.047mg	72.5% 1.67mg	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	15% 105mg	76% 531mg	700mg per day for Men 19-50 years
Potassium	11.6% 396mg	18.6% 632mg	3400mg per day for Men 19-50 years
Selenium	25.3% 14μg	37% 20.3μg	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	0.87% 13mg	1500mg per day for Men 19-50 years
Zinc	5.2% 0.57mg	48.6% 5.35mg	11mg per day for Men 19-50 years
Water	2.46% 91g	0.094% 3.48g	3700g per day for Men 19-50 years

Nutrient Comparison: Stir-Fried White Mushrooms VS Oil Roasted Cashews per 100 g

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

Lets compare vitamin content per 100 grams of Stir-Fried White Mushrooms vs Oil Roasted Cashews:

• 100 grams of Stir-Fried White Mushrooms have 2.1 times more Vitamin B2, 2.3 times more Vitamin B3 and 1.6 times more Vitamin B5 than Oil Roasted Cashews.
• While 100 g of Oil Roasted Cashew Nuts contain 3.8 times more Vitamin B1, 7.7 times more Vitamin B6, more Vitamin E and more Vitamin K than Stir-Fried White Mushrooms.
• Both Stir-Fried White Mushrooms and Oil Roasted Cashews provide similar amounts of Vitamin B9 per 100 grams.
• 100 grams of Stir-Fried White Mushrooms have insufficient amounts of Vitamin E and Vitamin K
• Both Stir-Fried White Mushrooms as well as Oil Roasted Cashew Nuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Stir-Fried White Mushrooms vs Oil Roasted Cashews:

• 100 grams of Stir-Fried White Mushrooms have 26.2 times more Water than Oil Roasted Cashews.
• While 100 g of Oil Roasted Cashew Nuts contain 10.8 times more Calcium, 7 times more Copper, 24.2 times more Iron, 24.8 times more Magnesium, 35.5 times more Manganese, 5.1 times more Phosphorus, 1.6 times more Potassium, 1.5 times more Selenium and 9.4 times more Zinc than Stir-Fried White Mushrooms.
• 100 grams of Stir-Fried White Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 g of Oil Roasted Cashew Nuts contain 22.3 times more Energy, 144.8 times more Fat, 212 times more Saturated Fat, more Omega 3, 53 times more Omega 6, 7.4 times more Carbohydrate, more Sugars, 1.8 times more Fiber and 4.7 times more Protein than Stir-Fried White Mushrooms.
• 100 grams of Stir-Fried White Mushrooms provide inadequate amounts of Energy, Omega 3 and Omega 6