Comparing Nutrients in 14 ounces Boiled Carrots VS Boiled White Mushrooms with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Boiled White Mushrooms with Salt	25%	12%	63%

Macro Nutrients

	Boiled Carrots	Boiled White Mushrooms with Salt	Recommended Dietary Allowance
Energy	4.8% 139kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	1.92% 1.87g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.76% 0.24g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	2.03% 0.35g	4.18% 0.71g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.6g	16% 21g	130g per day for Men 19-50 years
Sugars	19% 13.7g	13% 9.3g	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	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	% 1.6g	NA	g per day for Men 19-50 years
Sucrose	% 10.7g	NA	g per day for Men 19-50 years
Fiber	31.3% 12g	23% 8.73g	38g per day for Men 19-50 years
Protein	5.4% 3g	15.4% 8.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Boiled White Mushrooms with Salt	Recommended Dietary Allowance
Vitamin A	376% 3382μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.56mg	111% 17.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	171% 8.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.7% 0.61mg	29% 0.38mg	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	18% 71.4μg	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	16% 14.3mg	17.6% 16mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	5.3% 31.8IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	27.3% 4.1mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45.3% 54.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Boiled White Mushrooms with Salt	Recommended Dietary Allowance
Calcium	12% 119mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	222% 2mg	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	86.3% 6.9mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	26.7% 0.62mg	20% 0.46mg	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	49.3% 345mg	700mg per day for Men 19-50 years
Potassium	27.4% 933mg	41.6% 1413mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	97% 53μg	55μg per day for Men 19-50 years
Sodium	15.3% 230mg	63% 945mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	31.4% 3.45mg	11mg per day for Men 19-50 years
Water	9.67% 358g	9.77% 361g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Boiled White Mushrooms with Salt per 14 oz

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

Lets compare vitamin content per 14 ounces of Boiled Carrots vs Boiled White Mushrooms with Salt:

• 14 ounces of Boiled Carrots have more Vitamin A, 1.6 times more Vitamin B6, 103 times more Vitamin E and more Vitamin K than Boiled White Mushrooms with Salt.
• While 14 oz of Boiled and Drained White Mushrooms with Salt contain 6.8 times more Vitamin B2, 6.9 times more Vitamin B3, 9.3 times more Vitamin B5 and 1.3 times more Vitamin B9 than Boiled and Drained Carrots.
• Both Boiled Carrots and Boiled White Mushrooms with Salt provide similar amounts of Vitamin B1 and Vitamin C per 14 ounces.
• 14 ounces of Boiled White Mushrooms with Salt have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Boiled and Drained Carrots as well as Boiled and Drained White Mushrooms with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Carrots vs Boiled White Mushrooms with Salt:

• 14 ounces of Boiled Carrots have 5 times more Calcium and 1.3 times more Manganese than Boiled White Mushrooms with Salt.
• While 14 oz of Boiled and Drained White Mushrooms with Salt contain 29.6 times more Copper, 5.1 times more Iron, 2.9 times more Phosphorus, 1.5 times more Potassium, 19.1 times more Selenium, 4.1 times more Sodium and 4.4 times more Zinc than Boiled and Drained Carrots.
• Both Boiled Carrots and Boiled White Mushrooms with Salt contain similar levels of Magnesium and Water per 14 ounces.
• 14 ounces of Boiled Carrots lack sufficient amounts of Copper, Selenium and Zinc
• 14 ounces of Boiled White Mushrooms with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Carrots have 1.6 times more Carbohydrate, 1.5 times more Sugars and 1.4 times more Fiber than Boiled White Mushrooms with Salt.
• While 14 oz of Boiled and Drained White Mushrooms with Salt contain 2.9 times more Protein than Boiled and Drained Carrots.
• 14 ounces of Boiled Carrots provide inadequate amounts of Protein
• Both Boiled and Drained Carrots as well as Boiled and Drained White Mushrooms with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in 14 ounces.