Shiitake mushroom stir (stir-fry)

Nutritional value and chemical composition .

The following table lists the contents of nutrients (calories, proteins, fats, carbohydrates, vitamins and minerals) in 100 grams of edible portion.
NutrientNumberNorma**% of normal in 100 g% of normal in 100 kcal100% of the norm
Calorie39 kcal1684 kcal2.3%5.9%4318 g
Proteins3.45 g76 g4.5%11.5%2203 g
Fats0.35 g56 g0.6%1.5%16000 g
Carbohydrates4.08 g219 g1.9%4.9%5368 g
Dietary fiber3.6 g20 g18%46.2%556 g
Water87.74 g2273 g3.9%10%2591 g
Ash0.78 g~
Vitamin B1, thiamine0.099 mg1.5 mg6.6%16.9%1515 g
Vitamin B2, Riboflavin0.274 mg1.8 mg15.2%39%657 g
Vitamin B4, choline59.4 mg500 mg11.9%30.5%842 g
Vitamin B5, Pantothenic1.36 mg5 mg27.2%69.7%368 g
Vitamin B6, pyridoxine0.174 mg2 mg8.7%22.3%1149 g
Vitamin B9, folates14 µg400 mcg3.5%9%2857 g
Vitamin D, calciferol0.5 µg10 µg5%12.8%2000
Vitamin D2, ergocalciferol0.5 µg~
Vitamin PP, ne3.87 mg20 mg19.4%49.7%517 g
Betaine0.3 mg~
Potassium, K326 mg2500 mg13%33.3%767 g
Calcium, Ca2 mg1000 mg0.2%0.5%50000 g
Magnesium, Mg19 mg400 mg4.8%12.3%2105
Sodium, Na5 mg1300 mg0.4%1%26000 g
Sulfur, S34.5 mg1000 mg3.5%9%2899 g
Phosphorus, P111 mg800 mg13.9%35.6%721 g
Iron, Fe0.53 mg18 mg2.9%7.4%3396 g
Manganese, Mn0.223 mg2 mg11.2%28.7%897 g
Copper, Cu163 µg1000 mcg16.3%41.8%613 g
Selenium, Se6.3 µg55 mcg11.5%29.5%873 g
Zinc, Zn0.96 mg12 mg8%20.5%1250 g
Digestible carbohydrates
Mono and disaccharides (sugars)0.3 gmax 100 g
Glucose (dextrose)0.3 g~
Essential amino acids
Arginine*0.154 g~
Valine0.143 g~
Histidine*0.055 g~
Isoleucine0.11 g~
Leucine0.187 g~
Lysine0.132 g~
Methionine0.033 g~
Threonine0.132 g~
Tryptophan0.011 g~
Phenylalanine0.11 g~
Amino acid
Alanine0.165 g~
Aspartic acid0.296 g~
Glycine0.143 g~
Glutamic acid0.67 g~
Proline0.099 g~
Serine0.143 g~
Tyrosine0.077 g~
Cysteine0.022 g~
The Sterol (sterols)
Phytosterols3 mg~
Campesterol3 mg~
Saturated fatty acids
Nasadenie fatty acids0.032 gmax 18.7 g
16:0 Palmitic0.032 g~
Polyunsaturated fatty acids0.152 gfrom 11.2-20.6 g1.4%3.6%
18:2 Linoleic0.152 g~
Omega-6 fatty acids0.152 gfrom 4.7 to 16.8 g3.2%8.2%

The energy value is 39 kcal.

  • cup sliced = 97 g (37.8 kcal)
  • whole piece = 19 g (7.4 kcal)
  • cup whole = 89 g (34.7 kcal)
Shiitake mushroom stir (stir fry) rich in such vitamins and minerals as vitamin B2 – 15,2 %, choline is 11.9 %, vitamin B5 – 27,2 %, vitamin PP – 19,4 %, potassium – 13 %, phosphorus – 13,9 %, manganese – 11,2 %, copper – 16,3 %, selenium – 11,5 %
  • Vitamin B2 is involved in redox reactions, contributes to the susceptibility of the colors of the visual analyzer and the dark adaptation. Insufficient intake of vitamin B2 is accompanied by a violation of the health of the skin, mucous membranes, impaired light and twilight vision.
  • Choline is part of lecithin that plays a role in the synthesis and metabolism of phospholipids in the liver, is a source of free methyl groups, acts as a lipotropic factor.
  • Vitamin B5 is involved in protein, fat, carbohydrate metabolism, cholesterol metabolism, the synthesis of several hormones, hemoglobin, and promotes the absorption of amino acids and sugars in the gut, supports the function of the adrenal cortex. Lack of Pantothenic acid can lead to skin lesions and mucous membranes.
  • Vitamin PP is involved in redox reactions and energy metabolism. Insufficient intake of vitamin accompanied by a disturbance of the normal condition of the skin, gastrointestinal tract and nervous system.
  • Potassium is the main intracellular ion that participates in the regulation of water, electrolyte and acid balance, is involved in conducting nerve impulses, regulation of blood pressure.
  • Phosphorus is involved in many physiological processes, including energy metabolism, regulates the acid-alkaline balance, is part of the phospholipids, nucleotides and nucleic acids needed for mineralization of bones and teeth. Deficiency leads to anorexia, anemia, rickets.
  • Manganese is involved in the formation of bone and connective tissue, is part of the enzymes involved in the metabolism of amino acids, carbohydrates, catecholamines; required for synthesis of cholesterol and nucleotides. Insufficient consumption is accompanied by growth retardation, disorders of the reproductive system, increased fragility of the bone, disorders of carbohydrate and lipid metabolism.
  • Copper is part of the enzymes with redox activity and is involved in iron metabolism, stimulates the absorption of proteins and carbohydrates. Involved in the processes of human body tissues with oxygen. The deficiency is manifested by impaired formation of the cardiovascular system and skeletal development of connective tissue dysplasia.
  • Selenium – an essential element of the antioxidant defense system of the human body, has immunomodulatory effects, is involved in the regulation of the action of thyroid hormones. Deficiency leads to the Kashin-Bek disease (osteoarthritis with multiple deformity of the joints, spine, and extremities), disease Kesan (endemic cardiomyopathy), hereditary thrombasthenia.

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