mushrooms (various)

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	Âµg	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	Âµg	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	Âµg	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)	Âµg	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