Comparing Nutrients in 100 calories Boiled Carrots VS White Mushrooms

Weight per 100 calories

• Boiled Carrots: 286g
• White Mushrooms: 455g

Boiled Carrots have 1.6 times more energy per 100g than White Mushrooms. It has low energy density when compared to other foods. Raw White Mushrooms having very low energy density.

Which food has more nutrients per 100 calories - Boiled Carrots or White Mushrooms?

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
White Mushrooms	43%	11%	46%

Macro Nutrients

	Boiled Carrots	White Mushrooms	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.51g	1.6% 1.55g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.086g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.46% 0.25g	4.28% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.5g	11.4% 15g	130g per day for Men 19-50 years
Sugars	13.6% 9.86g	12.4% 9g	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	1.4% 1.03g	1.07% 0.77g	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	% 1.14g	% 6.73g	g per day for Men 19-50 years
Sucrose	% 7.7g	% 0g	g per day for Men 19-50 years
Fiber	22.6% 8.57g	12% 4.55g	38g per day for Men 19-50 years
Protein	3.88% 2.17g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	White Mushrooms	Recommended Dietary Allowance
Vitamin A	270% 2434μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.7% 0.19mg	30.7% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.67% 0.13mg	141% 1.83mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.84mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.3% 0.66mg	136% 6.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.6% 0.44mg	36.4% 0.47mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	137% 41.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	10% 40μg	19.3% 77.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	7.58% 0.18μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	11.4% 10.3mg	10.6% 9.55mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	5.3% 32IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	19.6% 2.94mg	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.6% 39μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	White Mushrooms	Recommended Dietary Allowance
Calcium	8.57% 85.7mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	5.4% 0.049mg	161% 1.45mg	0.9mg per day for Men 19-50 years
Fluoride	3.4% 136μg	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	12% 0.97mg	28.4% 2.27mg	8mg per day for Men 19-50 years
Magnesium	6.8% 28.6mg	9.74% 41mg	420mg per day for Men 19-50 years
Manganese	19.3% 0.44mg	9.3% 0.21mg	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	12.2% 85.7mg	56% 391mg	700mg per day for Men 19-50 years
Potassium	19.7% 671mg	42.5% 1445mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	77% 42.3μg	55μg per day for Men 19-50 years
Sodium	11% 166mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	5.2% 0.57mg	21.5% 2.36mg	11mg per day for Men 19-50 years
Water	6.96% 258g	11.4% 420g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Boiled Carrots vs White Mushrooms:

• Boiled and Drained Carrots have more Vitamin A, 64.7 times more Vitamin E and more Vitamin K than Raw White Mushrooms.
• While Raw White Mushrooms contain 2 times more Vitamin B1, 14.5 times more Vitamin B2, 8.9 times more Vitamin B3, 10.3 times more Vitamin B5, 1.9 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raw White Mushrooms have similar amounts of Vitamin B6 and Vitamin C per 100 kcal.

Comparing minerals per 100 calories for Boiled Carrots vs White Mushrooms:

• Boiled and Drained Carrots have 6.3 times more Calcium, 2.1 times more Manganese and 7.3 times more Sodium than Raw White Mushrooms.
• While Raw White Mushrooms contain 29.8 times more Copper, 2.3 times more Iron, 1.4 times more Magnesium, 4.6 times more Phosphorus, 2.2 times more Potassium, 21.1 times more Selenium, 4.1 times more Zinc and 1.6 times more Water than Boiled and Drained Carrots.

Comparison of macro-nutrients per 100 calories:

• Boiled and Drained Carrots have 1.6 times more Carbohydrate, 1.3 times more Fructose and 1.9 times more Fiber than Raw White Mushrooms.
• While Raw White Mushrooms contain 3 times more Fat, 2.9 times more Omega 6 and 6.5 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raw White Mushrooms have similar amounts of Energy and Sugars per 100 kcal.
• Both Boiled and Drained Carrots as well as Raw White Mushrooms have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.