| PRIMARY MICRO NUTRIENTS | Phosphorus, Potassium, Selenium, Manganese, Copper, Zinc and Vitamins B2, B3, B5, B6 |
| SECONDARY MICRO NUTRIENTS | Iron, Magnesium and Folate |
| NUTRITIONAL HIGHLIGHTS and NOTES |
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| FUNCTIONAL BENEFITS |
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| PHYTONUTRIENTS |
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| DANGERS |
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| RDA | Mushroom Shiitake | |||
| Nutrient | Unit | per 100g | ||
| g | 3700 | 89.74 | 2.4% | |
| Energy | kcal | 2600 | 34 | 1.3% |
| Protein | g | 90 | 2.24 | 2.5% |
| Total lipid (fat) | g | 87 | 0.49 | 0.6% |
| Carbohydrate, by difference | g | 224 | 6.79 | 3.0% |
| Fiber, total dietary | g | 38 | 2.5 | 6.6% |
| Sugars, total | g | 2.38 | ||
| Minerals | ||||
| Calcium, Ca | mg | 1000 | 2 | 0.2% |
| Iron, Fe | mg | 8 | 0.41 | 5.1% |
| Magnesium, Mg | mg | 420 | 20 | 4.8% |
| Phosphorus, P | mg | 700 | 112 | 16.0% |
| Potassium, K | mg | 470 | 304 | 64.7% |
| Sodium, Na | mg | 9 | ||
| Zinc, Zn | mg | 11 | 1.03 | 9.4% |
| Copper, Cu | mg | 0.9 | 0.142 | 15.8% |
| Manganese, Mn | mg | 2.3 | 0.23 | 10.0% |
| Selenium, Se | µg | 55 | 5.7 | 10.4% |
| Vitamins | ||||
| Vitamin C, total ascorbic acid | mg | 90 | 0.0% | |
| Thiamin | mg | 1.2 | 0.015 | 1.3% |
| Riboflavin | mg | 1.3 | 0.217 | 16.7% |
| Niacin | mg | 16 | 3.877 | 24.2% |
| Pantothenic acid | mg | 5 | 1.5 | 30.0% |
| Vitamin B-6 | mg | 1.7 | 0.293 | 17.2% |
| Folate, total | µg | 400 | 13 | 3.3% |
| Choline, total | mg | |||
| Betaine | mg | |||
| Vitamin B-12 | µg | 2.4 | 0.0% | |
| Vitamin A, IU | IU | 5000 | 0.0% | |
| Vitamin E, total | mg | 15 | 0 | 0.0% |
| Vitamin D | IU | 600 | 18 | 3.0% |
| Vitamin K (phylloquinone) | µg | 120 | 0.0% |
RDA – Recommended Dietary Amount recommendations are based upon calculations for a 40 year old very active man that I have adapted from USDA’s Dietary Intake Guidelines. Using this link you can make your own calculations
Adapted from:
Balch, P.A. (2002). Prescription for herbal healing. New York, NY: Avery books
Murray, M. (2005). Encyclopedia of Healing Food. New York, N.Y.: Atria Books
USDA food database: http://ndb.nal.usda.gov/ndb/
Other information sources:
World’s Healthiest Foods – an excellent online food and nutrition encyclopedia
Self Nutrition Data: an online nutrient breakdown of foods
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