Comparing Nutrients in 14 ounces UV Exposed Brown Mushrooms, Italian, Or Crimini VS Carrots

Macros Ratio

	Protein	Fat	Carbs
UV Exposed Brown Mushrooms, Italian, Or Crimini	36%	3%	61%
Carrots	8%	5%	87%

Macro Nutrients

	UV Exposed Brown Mushrooms, Italian, Or Crimini	Carrots	Recommended Dietary Allowance
Energy	3% 87.3kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	2.33% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	29.2% 38g	130g per day for Men 19-50 years
Sugars	9.4% 6.83g	26% 19g	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	NA	3% 2.2g	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	NA	% 2.34g	g per day for Men 19-50 years
Sucrose	NA	% 14.2g	g per day for Men 19-50 years
Fiber	6.27% 2.4g	29.2% 11g	38g per day for Men 19-50 years
Protein	17.7% 9.92g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	UV Exposed Brown Mushrooms, Italian, Or Crimini	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	368% 3314μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.4% 0.38mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	150% 1.94mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	94% 15mg	24.4% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	119% 5.95mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.6% 0.44mg	42% 0.55mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	29.4% 8.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	27.8% 111μg	19% 75.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	16.5% 0.4μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	26% 23.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	844% 5064IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.26% 0.04mg	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	43.7% 52.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	UV Exposed Brown Mushrooms, Italian, Or Crimini	Carrots	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	220% 2mg	20% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.32% 12.7μg	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	20% 1.6mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	24.5% 0.56mg	24.7% 0.57mg	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	68% 476mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	52.3% 1778mg	37.4% 1270mg	3400mg per day for Men 19-50 years
Selenium	188% 103μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	18.3% 274mg	1500mg per day for Men 19-50 years
Zinc	39.7% 4.37mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	9.9% 366g	9.47% 350g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of UV Exposed Brown Mushrooms, Italian, Or Crimini vs Carrots:

• Raw Brown Mushrooms, Italian, Or Crimini Exposed to UV have 1.4 times more Vitamin B1, 8.4 times more Vitamin B2, 3.9 times more Vitamin B3, 5.5 times more Vitamin B5, 1.5 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Raw Carrots.
• While Raw Carrots contain more Vitamin A, 1.3 times more Vitamin B6, more Vitamin C, 66 times more Vitamin E and more Vitamin K than Raw Brown Mushrooms, Italian, Or Crimini Exposed to UV.

Comparing minerals per 14 ounces for UV Exposed Brown Mushrooms, Italian, Or Crimini vs Carrots:

• Raw Brown Mushrooms, Italian, Or Crimini Exposed to UV have 11.1 times more Copper, 1.3 times more Iron, 3.4 times more Phosphorus, 1.4 times more Potassium, 260 times more Selenium and 4.6 times more Zinc than Raw Carrots.
• While Raw Carrots contain 1.8 times more Calcium, 1.3 times more Magnesium and 11.5 times more Sodium than Raw Brown Mushrooms, Italian, Or Crimini Exposed to UV.
• Both Raw Brown Mushrooms, Italian, Or Crimini Exposed to UV and Raw Carrots have similar amounts of Manganese and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Brown Mushrooms, Italian, Or Crimini Exposed to UV have 2.7 times more Protein than Raw Carrots.
• While Raw Carrots contain 1.9 times more Energy, 2.2 times more Carbohydrate, 2.8 times more Sugars and 4.7 times more Fiber than Raw Brown Mushrooms, Italian, Or Crimini Exposed to UV.
• Both Raw Brown Mushrooms, Italian, Or Crimini Exposed to UV as well as Raw Carrots have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.