Nutrition

More boom for your buck

Mushrooms are undercover superheros (literally!) Those unassuming little caps house a whole lot of nutritional power – and the best part is, you only need to eat three a day to get a serve (or around 100g).

The humble mushroom packs more B2, B3, B5, Zinc and antioxidants than potatoes, carrots, onions, zucchini… even broccoli! They’re low in calories and 99% fat free (if you’re counting), which makes them a perfect filler for just about any meal.

Thanks to the mushroom’s natural Umami flavour, you can reduce the salt you sprinkle too. And not just by a little bit, you can cut it down by 30-40% without compromising on taste.

You (should) already know that a balanced diet does all kinds of wonderful things for your energy, mood and immune system. Add mushies to the mix, and you’ll soon see why we felt it necessary to add a boom.

Nutritional Facts For Adults

Brown CupWhite CupWhite ButtonWhite FlatBrown Flat
NutrientQty%RDIQty%RDIQty%RDIQty%RDIQty%RDI
Riboflavin (mg)0.4325%0.4225%0.4426%0.3722%0.3923%
Niacin (mg)4.141%3.434%4.343%3.232%3.636%
Pantothenic acid (mg)1.122%1.224%1.734%1.224%0.918%
Selenium (µg)2130%2637%3550%1014%1420%

* Recommended Dietary Intake
** Percentage daily intakes are based on an average adult diet of 8700 kJ.

Riboflavin (Vitamin B2)

One serve of mushrooms provides more than 20% of the daily requirement for riboflavin.

Mushrooms are a source of riboflavin:

  • Riboflavin helps transport iron around the body, release energy from food and is essential for a healthy nervous system*.
  • Riboflavin contributes to maintaining healthy red blood cells*.
  • Riboflavin contributes to maintaining healthy vision*.
  • Riboflavin helps protect cells and keep them healthy*.
  • Riboflavin helps reduce tiredness and fatigue

*As part of a healthy and varied diet.

Niacin (Vitamin B3)

One serve of mushrooms provides more than a quarter (25%) of the daily requirement for niacin.

Mushrooms are a good source of niacin:

  • Niacin is needed for energy production from food, necessary for healthy skin
  • Niacin helps reduce tiredness and fatigue
  • Niacin is needed for mental health
Pantothenic Acid (Vitamin B5)

One serve of mushrooms provides more than 18% of the daily B5 requirement.

Mushrooms are a source of Pantothenic Acid (Vitamin B5) which is needed for”

  • for energy production*.
  • to help reduce tiredness and fatigue*.
  • healthy brain function and overall mental health*.

*As part of a healthy and varied diet.

Selenium (Antioxidant)

One serve of mushrooms provides at least 15% of the daily requirements for selenium.

One serve of Button or Cup mushrooms is a good source of selenium with over 26% the daily requirements.

Mushrooms are a source of selenium needed:

  • to maintain a healthy immune system*.
  • to maintain healthy cells*.
  • for healthy hair and nails*.
  • to support male fertility*.
  • and finally, selenium is needed for thyroid hormone production*.

*As part of a healthy and varied diet.

Young Children Aged 1-3

Brown CupWhite CupWhite ButtonWhite FlatBrown Flat
NutrientQty%RDIQty%RDIQty%RDIQty%RDIQty%RDI
Riboflavin (mg)0.4354%0.4253%0.4455%0.3746%0.3949%
Niacin (mg)4.182%3.468%4.386%3.264%3.672%
Pantothenic acid (mg)1.155%1.260%1.785%1.260%0.946%
Selenium (µg)2184%26104%35140%1040%1456%
Thiamin (mg)0.0510%0.0612%0.0714%0.0510%0.048%
Magnesium (mg)9.011%8.310%9.111%8.811%8.210%
Zinc (mg)0.388%0.348%0.429%0.4811%0.317%

Mush-Boom’s mission is to help create healthy next generation Australians.

First foods help shape kids eating habits albeit it may take a few tries to acquire taste!

Mushrooms as part of a balance diet and by consuming only 100g of mushrooms per day can provide important vitamins and minerals for children. Here are some of the unique benefits specific to children in their development years.

Riboflavin (Vitamin B2)

One serve of Costa mushrooms provides about half (at least 46%) of the daily requirements for riboflavin for young children.

Mushrooms are a good source of riboflavin:

  • Riboflavin helps young children transport iron around the body*.
  • Riboflavin is needed for the formation of essential building blocks necessary for healthy skin*.
  • Riboflavin helps children maintain a healthy immune system and healthy vision*.
  • Riboflavin contributes to maintaining healthy red blood cells*.
  • Riboflavin contributes to normal growth and development in children*.

*As part of a healthy and varied diet.

Niacin (Vitamin B3)

One serve of Costa mushrooms provides more than half (at least 64%) of the daily requirement for niacin for young children.

Mushrooms are a good source of niacin:

  • Niacin is needed for the formation of essential building blocks necessary for healthy skin in young children*.
  • Niacin helps children maintain a healthy mind*.
  • Niacin contributes to normal growth and development in children*.

*As part of a healthy and varied diet.

Pantothenic acid (Vitamin B5)

One serve of Costa mushrooms provides about half (at least 46%) of the daily requirements for pantothenic acid for young children.

Mushrooms are a good source of pantothenic acid (vitamin B5):

  • Pantothenic acid helps children maintain energy levels*.
  • Pantothenic acid helps children maintain a healthy mind or healthy mental performance*
  • Pantothenic acid contributes to normal growth and development in children*.

*As part of a healthy and varied diet.

Selenium (Natural Antioxidant)

One serve of Costa mushrooms provides 40%-140% of the daily requirements for pantothenic acid for young children.

Mushrooms are a good source of selenium:

  • Selenium helps children maintain a healthy immune system*.
  • Selenium helps children maintain healthy hair and nails*.
  • Selenium is needed for thyroid hormone production*.
  • Selenium contributes to normal growth and development in children*.

*As part of a healthy and varied diet.

Thiamin (Vitamin B1)

One serve of Costa mushrooms, except brown flat mushroom, provides at least 10% of the daily requirement for thiamin.

Mushroom are a source of thiamin (except brown flat):

  • Thiamin helps children maintain a healthy mind and healthy heart*.
  • Thiamin helps children maintain energy levels*.
  • Thiamin contributes to normal growth and development in children*.

*As part of a healthy and varied diet.

Magnesium

One serve of Costa mushrooms, provides at least 10% of the daily requirements for magnesium for young children.

Mushrooms are a source of magnesium:

  • Magnesium helps children maintain healthy bones, muscles and teeth*.
  • Magnesium helps children maintain healthy mind*
  • Magnesium is needed for healthy cell division which is particularly important during periods of growth*.
  • Magnesium contributes to normal growth and development in children*.

*As part of a healthy and varied diet.

Zinc

One serve of brown button & white flat mushrooms, provides 10% of the daily requirements for zinc for young children.

Brown button and white flat mushrooms are a source of zinc:

  • Zinc helps children maintain a healthy immune system*.
  • Zinc helps children maintain a healthy cognition or healthy brain functioning *.
  • Zinc helps children maintain healthy bone, hair and nails*.
  • Zinc helps children maintain a healthy vision*.
  • Zinc is needed for healthy cell division which is particularly important during periods of growth*.
  • Zinc contributes to normal growth and development in children*.

*As part of a healthy and varied diet.

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