mushrooms (various)

mushroom-group

PRIMARY MICRO NUTRIENTS Phosphorus, Potassium, Zinc, Copper, Selenium, Vitamins B1, B2, B3, B5
SECONDARY MICRO NUTRIENTS Iron, Manganese, Vitamins B6, B12, Folate
NUTRITIONAL HIGHLIGHTS and NOTES Anti-cancer due to polysaccharides and beta-glucan components
FUNCTIONAL BENEFITS
PHYTONUTRIENTS
DANGERS Chemical treatment whilst growing – buy organic
RDA Brown, italian, or crimini Portabella Oyster
Nutrient Unit per 100 g per 100g per 100g
g 3700 92.12 2.5% 92.82 2.5% 89.18 2.4%
Energy kcal 2600 22 0.8% 22 0.8% 33 1.3%
Protein g 90 2.5 2.8% 2.11 2.3% 3.31 3.7%
Total lipid (fat) g 87 0.1 0.1% 0.35 0.4% 0.41 0.5%
Carbohydrate, by difference g 224 4.3 1.9% 3.87 1.7% 6.09 2.7%
Fiber, total dietary g 38 0.6 1.6% 1.3 3.4% 2.3 6.1%
Sugars, total g 1.72 2.5 1.11
Minerals
Calcium, Ca mg 1000 18 1.8% 3 0.3% 3 0.3%
Iron, Fe mg 8 0.4 5.0% 0.31 3.9% 1.33 16.6%
Magnesium, Mg mg 420 9 2.1% 0.0% 18 4.3%
Phosphorus, P mg 700 120 17.1% 108 15.4% 120 17.1%
Potassium, K mg 470 448 95.3% 364 77.4% 420 89.4%
Sodium, Na mg 6 9 18
Zinc, Zn mg 11 1.1 10.0% 0.53 4.8% 0.77 7.0%
Copper, Cu mg 0.9 0.5 55.6% 0.286 31.8% 0.244 27.1%
Manganese, Mn mg 2.3 0.142 6.2% 0.069 3.0% 0.113 4.9%
Selenium, Se µg 55 26 47.3% 18.6 33.8% 2.6 4.7%
Vitamins
Vitamin C, total ascorbic acid mg 90 0 0.0% 0 0.0% 0 0.0%
Thiamin mg 1.2 0.095 7.9% 0.059 4.9% 0.125 10.4%
Riboflavin mg 1.3 0.49 37.7% 0.13 10.0% 0.349 26.8%
Niacin mg 16 3.8 23.8% 4.494 28.1% 4.956 31.0%
Pantothenic acid mg 5 1.5 30.0% 1.14 22.8% 1.294 25.9%
Vitamin B-6 mg 1.7 0.11 6.5% 0.148 8.7% 0.11 6.5%
Folate, total µg 400 25 6.3% 28 7.0% 38 9.5%
Choline, total mg 22.1 21.2 48.7
Betaine mg 11.1 6.1 12.1
Vitamin B-12 µg 2.4 0.1 4.2% 0.05 2.1% 0 0.0%
Vitamin A, IU IU 5000 0 0.0% 0 0.0% 48 1.0%
Vitamin E, total mg 15 0.01 0.1% 0.02 0.1% 0 0.0%
Vitamin D IU 600 3 0.5% 10 1.7% 29 4.8%
Vitamin K (phylloquinone) µg 120 0 0.0% 0 0.0% 0 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:

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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