Comparing Nutrients in 14 ounces Enoki Mushrooms VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Enoki Mushrooms	24%	6%	70%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Enoki Mushrooms	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	5.06% 147kcal	3.42% 99kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.11g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.33g	1.84% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31g	17% 22g	130g per day for Men 19-50 years
Sugars	1.2% 0.87g	13.6% 9.84g	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	0% 0g	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	% 0.87g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	28.2% 10.7g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	19% 10.6g	4.54% 2.54g	56g per day for Men 19-50 years

Vitamins

	Enoki Mushrooms	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	NA	246% 2215μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	74.4% 0.89mg	5.95% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61% 0.79mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	174% 28mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	107% 5.36mg	10.7% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	165% 49.6μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	47.6% 191μg	8.93% 35.7μg	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	0% 0mg	12% 10.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	3.3% 20IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.26% 0.04mg	19.6% 2.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	32.4% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enoki Mushrooms	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	0% 0mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	46% 0.41mg	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	57% 4.56mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	77.7% 1.8mg	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	59.5% 417mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	42% 1425mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	16% 8.73μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	64% 960mg	1500mg per day for Men 19-50 years
Zinc	23.5% 2.58mg	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	9.48% 351g	9.97% 369g	3700g per day for Men 19-50 years

Nutrient Comparison: Enoki Mushrooms VS Canned Carrots with Salt per 14 oz

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

Lets compare vitamin content per 14 ounces of Enoki Mushrooms vs Canned Carrots with Salt:

• 14 ounces of Enoki Mushrooms have 12.5 times more Vitamin B1, 6.7 times more Vitamin B2, 12.7 times more Vitamin B3, 10 times more Vitamin B5 and 5.3 times more Vitamin B9 than Canned Carrots with Salt.
• While 14 oz of Drained Canned Carrots with Salt contain more Vitamin C, 74 times more Vitamin E and more Vitamin K than Raw Enoki Mushrooms.
• Both Enoki Mushrooms and Canned Carrots with Salt provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Enoki Mushrooms have insufficient amounts of Vitamin C, Vitamin E and Vitamin K
• 14 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• Both Raw Enoki Mushrooms as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Enoki Mushrooms vs Canned Carrots with Salt:

• 14 ounces of Enoki Mushrooms have 1.8 times more Iron, 2 times more Magnesium, 4.4 times more Phosphorus, 2 times more Potassium, 5.5 times more Selenium and 2.5 times more Zinc than Canned Carrots with Salt.
• While 14 oz of Drained Canned Carrots with Salt contain more Calcium, 6 times more Manganese and 80.7 times more Sodium than Raw Enoki Mushrooms.
• Both Enoki Mushrooms and Canned Carrots with Salt contain similar levels of Copper and Water per 14 ounces.
• 14 ounces of Enoki Mushrooms lack sufficient amounts of Calcium
• 14 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Enoki Mushrooms have 3.7 times more Omega 3, 1.4 times more Carbohydrate, 1.8 times more Fiber and 4.2 times more Protein than Canned Carrots with Salt.
• While 14 oz of Drained Canned Carrots with Salt contain 11.3 times more Sugars than Raw Enoki Mushrooms.
• 14 ounces of Canned Carrots with Salt provide inadequate amounts of Omega 3 and Protein
• Both Raw Enoki Mushrooms as well as Drained Canned Carrots with Salt provide inadequate amounts of Energy and Omega 6 in 14 ounces.