Comparing Nutrients in 100 calories Enoki Mushrooms VS Carrots

Weight per 100 calories

• Enoki Mushrooms: 270g
• Carrots: 244g

Both foods have similar energy densities which is low in comparison to other foods.

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

Macros Ratio

	Protein	Fat	Carbs
Enoki Mushrooms	24%	6%	70%
Carrots	8%	5%	87%

Macro Nutrients

	Enoki Mushrooms	Carrots	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.81% 0.78g	0.6% 0.59g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	0.24% 0.078g	32g per day for Men 19-50 years
Omega 3	6.93% 0.11g	0.3% 0.005g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	1.43% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.2% 21g	18% 23.4g	130g per day for Men 19-50 years
Sugars	0.82% 0.59g	16% 11.6g	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	0% 0g	1.85% 1.34g	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	% 0.59g	% 1.44g	g per day for Men 19-50 years
Sucrose	% 0g	% 8.76g	g per day for Men 19-50 years
Fiber	19.2% 7.3g	18% 6.83g	38g per day for Men 19-50 years
Protein	13% 7.2g	4.05% 2.27g	56g per day for Men 19-50 years

Vitamins

	Enoki Mushrooms	Carrots	Recommended Dietary Allowance
Vitamin A	NA	226% 2037μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50.7% 0.61mg	13.4% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.6% 0.54mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73% 3.65mg	13.3% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.8% 0.27mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	113% 33.8μg	18% 5.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	32.4% 130μg	11.6% 46.3μg	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	0% 0mg	16% 14.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	2.25% 13.5IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.18% 0.027mg	10.7% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	27% 32μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enoki Mushrooms	Carrots	Recommended Dietary Allowance
Calcium	0% 0mg	8.05% 80.5mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	12% 0.11mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.2% 7.8μg	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	39% 3.1mg	9.15% 0.73mg	8mg per day for Men 19-50 years
Magnesium	10.3% 43.2mg	6.97% 29.3mg	420mg per day for Men 19-50 years
Manganese	8.8% 0.2mg	15% 0.35mg	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	40.5% 284mg	12% 85.4mg	700mg per day for Men 19-50 years
Potassium	28.5% 970mg	23% 780mg	3400mg per day for Men 19-50 years
Selenium	11% 5.95μg	0.44% 0.24μg	55μg per day for Men 19-50 years
Sodium	0.54% 8.1mg	11.2% 168mg	1500mg per day for Men 19-50 years
Zinc	16% 1.76mg	5.32% 0.59mg	11mg per day for Men 19-50 years
Water	6.45% 239g	5.82% 215g	3700g per day for Men 19-50 years

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

• Raw Enoki Mushrooms have 3.8 times more Vitamin B1, 3.8 times more Vitamin B2, 7.9 times more Vitamin B3, 5.5 times more Vitamin B5, 6.2 times more Vitamin B7, 2.8 times more Vitamin B9 and more Vitamin D than Raw Carrots.
• While Raw Carrots contain more Vitamin C, 59.6 times more Vitamin E and more Vitamin K than Raw Enoki Mushrooms.
• Both Raw Enoki Mushrooms and Raw Carrots have similar amounts of Vitamin B6 per 100 kcal.
• Both Raw Enoki Mushrooms as well as Raw Carrots have insufficient amounts of Vitamin B12 in 100 kcal.

Comparing minerals per 100 calories for Enoki Mushrooms vs Carrots:

• Raw Enoki Mushrooms have 2.6 times more Copper, 4.2 times more Iron, 1.5 times more Magnesium, 3.3 times more Phosphorus, 1.2 times more Potassium, 24.4 times more Selenium and 3 times more Zinc than Raw Carrots.
• While Raw Carrots contain more Calcium, 1.7 times more Manganese and 20.8 times more Sodium than Raw Enoki Mushrooms.
• Both Raw Enoki Mushrooms and Raw Carrots have similar amounts of Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Enoki Mushrooms have 22.7 times more Omega 3 and 3.2 times more Protein than Raw Carrots.
• While Raw Carrots contain 19.4 times more Sugars and more Fructose than Raw Enoki Mushrooms.
• Both Raw Enoki Mushrooms and Raw Carrots have similar amounts of Energy, Omega 6, Carbohydrate and Fiber per 100 kcal.
• Both Raw Enoki Mushrooms as well as Raw Carrots have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.