Comparing Nutrients in 14 ounces Frozen Carrots VS Grilled Portabella Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Grilled Portabella Mushrooms	36%	14%	50%

Macro Nutrients

	Frozen Carrots	Grilled Portabella Mushrooms	Recommended Dietary Allowance
Energy	4.93% 143kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.83g	2.37% 2.3g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.19g	0.79% 0.25g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	5.77% 0.98g	5.4% 0.92g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31.4g	13.6% 17.6g	130g per day for Men 19-50 years
Sugars	26% 19g	12.4% 8.97g	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	1.7% 1.23g	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	% 8.97g	g per day for Men 19-50 years
Sucrose	% 16g	% 0g	g per day for Men 19-50 years
Fiber	34.5% 13g	23% 8.73g	38g per day for Men 19-50 years
Protein	5.53% 3.1g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Grilled Portabella Mushrooms	Recommended Dietary Allowance
Vitamin A	313% 2818μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.6% 0.17mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	123% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.84mg	155% 25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.74mg	100% 5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	37.2% 0.48mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	147% 44μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.92% 39.7μg	19% 75.4μg	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	11% 9.92mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	9.26% 55.6IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	15% 2.26mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	58.2% 70μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Grilled Portabella Mushrooms	Recommended Dietary Allowance
Calcium	14.3% 143mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	32.6% 0.29mg	172% 1.54mg	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	22% 1.75mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	29.5% 0.68mg	11.6% 0.27mg	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	18.7% 131mg	76.5% 536mg	700mg per day for Men 19-50 years
Potassium	27.4% 933mg	51% 1734mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	158% 87μg	55μg per day for Men 19-50 years
Sodium	18% 270mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	23.5% 2.58mg	11mg per day for Men 19-50 years
Water	9.66% 357g	9.72% 360g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS Grilled Portabella Mushrooms per 14 oz

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

Lets compare vitamin content per 14 ounces of Frozen Carrots vs Grilled Portabella Mushrooms:

• 14 ounces of Frozen Carrots have more Vitamin A, more Vitamin C, more Vitamin E and more Vitamin K than Grilled Portabella Mushrooms.
• While 14 oz of Grilled Portabella Mushrooms contain 1.6 times more Vitamin B1, 10.9 times more Vitamin B2, 13.5 times more Vitamin B3, 6.7 times more Vitamin B5, 1.3 times more Vitamin B6, 1.9 times more Vitamin B9 and more Vitamin D than Frozen Carrots, Unprepared.
• 14 ounces of Frozen Carrots have insufficient amounts of Vitamin D
• 14 ounces of Grilled Portabella Mushrooms have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Frozen Carrots, Unprepared as well as Grilled Portabella Mushrooms have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Frozen Carrots vs Grilled Portabella Mushrooms:

• 14 ounces of Frozen Carrots have 12 times more Calcium, 2.6 times more Manganese and 6.2 times more Sodium than Grilled Portabella Mushrooms.
• While 14 oz of Grilled Portabella Mushrooms contain 5.3 times more Copper, 4.1 times more Phosphorus, 1.9 times more Potassium, 31.3 times more Selenium and 2 times more Zinc than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Grilled Portabella Mushrooms contain similar levels of Iron, Magnesium and Water per 14 ounces.
• 14 ounces of Frozen Carrots lack sufficient amounts of Selenium
• 14 ounces of Grilled Portabella Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Frozen Carrots have 1.8 times more Carbohydrate, 2.1 times more Sugars and 1.5 times more Fiber than Grilled Portabella Mushrooms.
• While 14 oz of Grilled Portabella Mushrooms contain 4.2 times more Protein than Frozen Carrots, Unprepared.
• 14 ounces of Frozen Carrots provide inadequate amounts of Protein
• Both Frozen Carrots, Unprepared as well as Grilled Portabella Mushrooms provide inadequate amounts of Energy, Omega 3 and Omega 6 in 14 ounces.