Comparing Nutrients in 14 ounces Boiled Carrots VS Chanterelle Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Chanterelle Mushrooms	16%	12%	72%

Macro Nutrients

	Boiled Carrots	Chanterelle Mushrooms	Recommended Dietary Allowance
Energy	4.8% 139kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	2.17% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	NA	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	NA	1.6g per day for Men 19-50 years
Omega 6	2.03% 0.35g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	25% 32.6g	21% 27.2g	130g per day for Men 19-50 years
Sugars	19% 13.7g	6.35% 4.6g	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	1.97% 1.43g	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	% 1.6g	% 4.6g	g per day for Men 19-50 years
Sucrose	% 10.7g	% 0g	g per day for Men 19-50 years
Fiber	31.3% 12g	39.7% 15g	38g per day for Men 19-50 years
Protein	5.4% 3g	10.6% 5.9g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Chanterelle Mushrooms	Recommended Dietary Allowance
Vitamin A	376% 3382μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	65.6% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.56mg	101% 16.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	85.7% 4.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.7% 0.61mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	14% 55.6μg	2% 7.94μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	16% 14.3mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	140% 841IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	27.3% 4.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45.3% 54.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Chanterelle Mushrooms	Recommended Dietary Allowance
Calcium	12% 119mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	156% 1.4mg	0.9mg per day for Men 19-50 years
Fluoride	4.7% 189μg	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	17% 1.35mg	172% 13.8mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	26.7% 0.62mg	49.4% 1.14mg	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	17% 119mg	32.3% 226mg	700mg per day for Men 19-50 years
Potassium	27.4% 933mg	59% 2008mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	16% 8.73μg	55μg per day for Men 19-50 years
Sodium	15.3% 230mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	25.6% 2.8mg	11mg per day for Men 19-50 years
Water	9.67% 358g	9.64% 357g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Chanterelle Mushrooms per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Carrots versus 14 oz of Chanterelle Mushrooms to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Carrots vs Chanterelle Mushrooms:

• 14 ounces of Boiled Carrots have 4.4 times more Vitamin B1, 3.5 times more Vitamin B6 and 7 times more Vitamin B9 than Chanterelle Mushrooms.
• While 14 oz of Raw Chanterelle Mushrooms contain 4.9 times more Vitamin B2, 6.3 times more Vitamin B3, 4.7 times more Vitamin B5 and more Vitamin D than Boiled and Drained Carrots.
• 14 ounces of Boiled Carrots have insufficient amounts of Vitamin D
• 14 ounces of Chanterelle Mushrooms have insufficient amounts of Vitamin B1 and Vitamin B9

Comparing minerals per 14 ounces for Boiled Carrots vs Chanterelle Mushrooms:

• 14 ounces of Boiled Carrots have 2 times more Calcium and 6.4 times more Sodium than Chanterelle Mushrooms.
• While 14 oz of Raw Chanterelle Mushrooms contain 20.8 times more Copper, 10.2 times more Iron, 1.3 times more Magnesium, 1.8 times more Manganese, 1.9 times more Phosphorus, 2.2 times more Potassium, 3.1 times more Selenium and 3.6 times more Zinc than Boiled and Drained Carrots.
• Both Boiled Carrots and Chanterelle Mushrooms contain similar levels of Water per 14 ounces.
• 14 ounces of Boiled Carrots lack sufficient amounts of Copper, Selenium and Zinc
• 14 ounces of Chanterelle Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Carrots have 3 times more Sugars than Chanterelle Mushrooms.
• While 14 oz of Raw Chanterelle Mushrooms contain 1.3 times more Fiber and 2 times more Protein than Boiled and Drained Carrots.
• Both Boiled Carrots and Chanterelle Mushrooms offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Boiled Carrots provide inadequate amounts of Protein
• Both Boiled and Drained Carrots as well as Raw Chanterelle Mushrooms provide inadequate amounts of Energy in 14 ounces.