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

Weight per 100 calories

• Oyster Mushrooms: 303g
• Canned Carrots with Liquids and Salt: 435g

Oyster Mushrooms have 1.4 times more energy per 100g than Canned Carrots with Liquids and Salt. It has low energy density when compared to other foods. Canned Carrots Solids and Liquids with Salt having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Oyster Mushrooms	32%	9%	59%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Oyster Mushrooms	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.24g	0.63% 0.61g	97g per day for Men 19-50 years
Saturated Fat	0.59% 0.19g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.17% 0.035g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.37g	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	14% 18.5g	18% 23.3g	130g per day for Men 19-50 years
Sugars	4.64% 3.36g	14.8% 10.7g	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	NA	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	% 3.36g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	18.3% 6.97g	20.6% 7.83g	38g per day for Men 19-50 years
Protein	18% 10g	4.5% 2.52g	56g per day for Men 19-50 years

Vitamins

	Oyster Mushrooms	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0.67% 6.06μg	296% 2665μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.6% 0.38mg	6.9% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81.4% 1.06mg	9.03% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	94% 15mg	11.4% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	78% 3.9mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.6% 0.33mg	37.5% 0.49mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	71% 21.3μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	28.8% 115μg	8.7% 34.8μg	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	9.66% 8.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	14.6% 88IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	21% 3.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	35.5% 42.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oyster Mushrooms	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	0.91% 9.1mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	82% 0.74mg	49.8% 0.45mg	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	50.4% 4.03mg	28.3% 2.26mg	8mg per day for Men 19-50 years
Magnesium	13% 54.5mg	9.3% 39mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	85% 1.96mg	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	52% 364mg	12.4% 87mg	700mg per day for Men 19-50 years
Potassium	37.4% 1273mg	22% 752mg	3400mg per day for Men 19-50 years
Selenium	14.3% 7.88μg	3.16% 1.74μg	55μg per day for Men 19-50 years
Sodium	3.64% 54.5mg	69.6% 1043mg	1500mg per day for Men 19-50 years
Zinc	21.2% 2.33mg	11.5% 1.26mg	11mg per day for Men 19-50 years
Water	7.3% 270g	11% 404g	3700g per day for Men 19-50 years

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

• Raw Oyster Mushrooms have 4.6 times more Vitamin B1, 9 times more Vitamin B2, 8.2 times more Vitamin B3, 6.5 times more Vitamin B5, 3.3 times more Vitamin B9 and more Vitamin D than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 439.8 times more Vitamin A, 1.5 times more Vitamin B6, more Vitamin C, more Vitamin E and more Vitamin K than Raw Oyster Mushrooms.
• Both Raw Oyster Mushrooms as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 in 100 kcal.

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

• Raw Oyster Mushrooms have 1.7 times more Copper, 1.8 times more Iron, 1.4 times more Magnesium, 4.2 times more Phosphorus, 1.7 times more Potassium, 4.5 times more Selenium and 1.9 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 14.8 times more Calcium, 5.7 times more Manganese, 19.1 times more Sodium and 1.5 times more Water than Raw Oyster Mushrooms.

Comparison of macro-nutrients per 100 calories:

• Raw Oyster Mushrooms have 2 times more Fat, 1.5 times more Omega 6 and 4 times more Protein than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain more Omega 3, 1.3 times more Carbohydrate and 3.2 times more Sugars than Raw Oyster Mushrooms.
• Both Raw Oyster Mushrooms and Canned Carrots Solids and Liquids with Salt have similar amounts of Energy and Fiber per 100 kcal.
• Both Raw Oyster Mushrooms as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.