Comparing Nutrients in 100 calories Canned Carrots with Liquids and Salt VS Enoki Mushrooms

Weight per 100 calories

• Canned Carrots with Liquids and Salt: 435g
• Enoki Mushrooms: 270g

Raw Enoki Mushrooms have 1.6 times more energy per unit of mass than Canned Carrots Solids and Liquids with Salt, which is low in comparison to other foods. Canned Carrots with Liquids and Salt having very low energy density.

Which food has more nutrients per 100 calories - Canned Carrots with Liquids and Salt or Enoki Mushrooms?

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Enoki Mushrooms	24%	6%	70%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Enoki Mushrooms	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.63% 0.61g	0.81% 0.78g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	0.23% 0.073g	32g per day for Men 19-50 years
Omega 3	2.17% 0.035g	6.93% 0.11g	1.6g per day for Men 19-50 years
Omega 6	1.43% 0.24g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.3g	16.2% 21g	130g per day for Men 19-50 years
Sugars	14.8% 10.7g	0.82% 0.59g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0% 0g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 0.59g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	20.6% 7.83g	19.2% 7.3g	38g per day for Men 19-50 years
Protein	4.5% 2.52g	13% 7.2g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Enoki Mushrooms	Recommended Dietary Allowance
Vitamin A	296% 2665μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.9% 0.083mg	50.7% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.03% 0.12mg	41.6% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.83mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	73% 3.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.5% 0.49mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	113% 33.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.7% 34.8μg	32.4% 130μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	9.66% 8.7mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	2.25% 13.5IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	21% 3.17mg	0.18% 0.027mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	35.5% 42.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Enoki Mushrooms	Recommended Dietary Allowance
Calcium	13.5% 135mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	49.8% 0.45mg	32% 0.29mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	28.3% 2.26mg	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	9.3% 39mg	10.3% 43.2mg	420mg per day for Men 19-50 years
Manganese	85% 1.96mg	8.8% 0.2mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	12.4% 87mg	40.5% 284mg	700mg per day for Men 19-50 years
Potassium	22% 752mg	28.5% 970mg	3400mg per day for Men 19-50 years
Selenium	3.16% 1.74μg	11% 5.95μg	55μg per day for Men 19-50 years
Sodium	69.6% 1043mg	0.54% 8.1mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.26mg	16% 1.76mg	11mg per day for Men 19-50 years
Water	11% 404g	6.45% 239g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Canned Carrots with Liquids and Salt vs Enoki Mushrooms:

• Canned Carrots Solids and Liquids with Salt have 1.8 times more Vitamin B6, more Vitamin C, 117.4 times more Vitamin E and more Vitamin K than Raw Enoki Mushrooms.
• While Raw Enoki Mushrooms contain 7.4 times more Vitamin B1, 4.6 times more Vitamin B2, 10.4 times more Vitamin B3, 6 times more Vitamin B5, 3.7 times more Vitamin B9 and more Vitamin D than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Enoki Mushrooms have insufficient amounts of Vitamin B12 in 100 kcal.

Comparing minerals per 100 calories for Canned Carrots with Liquids and Salt vs Enoki Mushrooms:

• Canned Carrots Solids and Liquids with Salt have more Calcium, 1.5 times more Copper, 9.7 times more Manganese, 128.7 times more Sodium and 1.7 times more Water than Raw Enoki Mushrooms.
• While Raw Enoki Mushrooms contain 1.4 times more Iron, 3.3 times more Phosphorus, 1.3 times more Potassium, 3.4 times more Selenium and 1.4 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Raw Enoki Mushrooms have similar amounts of Magnesium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Canned Carrots Solids and Liquids with Salt have 18 times more Sugars than Raw Enoki Mushrooms.
• While Raw Enoki Mushrooms contain 3.2 times more Omega 3 and 2.9 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Raw Enoki Mushrooms have similar amounts of Energy, Omega 6, Carbohydrate and Fiber per 100 kcal.
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Enoki Mushrooms have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.