Comparing Nutrients in 14 ounces Frozen Carrots VS Stir-Fried White Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Stir-Fried White Mushrooms	43%	9%	48%

Macro Nutrients

	Frozen Carrots	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Energy	4.93% 143kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.83g	1.35% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.19g	0.5% 0.16g	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	3.74% 0.64g	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	12.3% 16g	130g per day for Men 19-50 years
Sugars	26% 19g	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 16g	% 0g	g per day for Men 19-50 years
Fiber	34.5% 13g	19% 7.14g	38g per day for Men 19-50 years
Protein	5.53% 3.1g	25.4% 14.2g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Stir-Fried White 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	31.8% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	141% 1.84mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.84mg	99% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.74mg	115% 5.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	13% 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	9.92% 39.7μg	20% 79.4μg	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	5.3% 31.8IU	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	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Calcium	14.3% 143mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	32.6% 0.29mg	128% 1.15mg	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	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	29.5% 0.68mg	8.1% 0.19mg	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	59.5% 417mg	700mg per day for Men 19-50 years
Potassium	27.4% 933mg	46.2% 1572mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	100% 55μg	55μg per day for Men 19-50 years
Sodium	18% 270mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	20.6% 2.26mg	11mg per day for Men 19-50 years
Water	9.66% 357g	9.77% 362g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS Stir-Fried White Mushrooms per 14 oz

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

Lets compare vitamin content per 14 ounces of Frozen Carrots vs Stir-Fried White Mushrooms:

• 14 ounces of Frozen Carrots have more Vitamin A, 2.3 times more Vitamin B6, more Vitamin C, more Vitamin E and more Vitamin K than Stir-Fried White Mushrooms.
• While 14 oz of Stir-Fried White Mushrooms contain 2.2 times more Vitamin B1, 12.5 times more Vitamin B2, 8.6 times more Vitamin B3, 7.8 times more Vitamin B5 and 2 times more Vitamin B9 than Frozen Carrots, Unprepared.
• 14 ounces of Stir-Fried White Mushrooms have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Frozen Carrots, Unprepared as well as Stir-Fried White Mushrooms have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Frozen Carrots vs Stir-Fried White Mushrooms:

• 14 ounces of Frozen Carrots have 9 times more Calcium, 1.8 times more Iron, 3.6 times more Manganese and 5.7 times more Sodium than Stir-Fried White Mushrooms.
• While 14 oz of Stir-Fried White Mushrooms contain 3.9 times more Copper, 3.2 times more Phosphorus, 1.7 times more Potassium, 19.9 times more Selenium and 1.7 times more Zinc than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Stir-Fried White Mushrooms contain similar levels of Magnesium and Water per 14 ounces.
• 14 ounces of Frozen Carrots lack sufficient amounts of Selenium
• 14 ounces of Stir-Fried White Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Frozen Carrots have 2 times more Carbohydrate, more Sugars and 1.8 times more Fiber than Stir-Fried White Mushrooms.
• While 14 oz of Stir-Fried White Mushrooms contain 4.6 times more Protein than Frozen Carrots, Unprepared.
• 14 ounces of Frozen Carrots provide inadequate amounts of Protein
• Both Frozen Carrots, Unprepared as well as Stir-Fried White Mushrooms provide inadequate amounts of Energy, Omega 3 and Omega 6 in 14 ounces.