Comparing Nutrients in 14 ounces Enoki Mushrooms VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Enoki Mushrooms	24%	6%	70%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Enoki Mushrooms	Boiled Carrots	Recommended Dietary Allowance
Energy	5.06% 147kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.11g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.33g	2.03% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31g	25% 32.6g	130g per day for Men 19-50 years
Sugars	1.2% 0.87g	19% 13.7g	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	1.97% 1.43g	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	% 1.6g	g per day for Men 19-50 years
Sucrose	% 0g	% 10.7g	g per day for Men 19-50 years
Fiber	28.2% 10.7g	31.3% 12g	38g per day for Men 19-50 years
Protein	19% 10.6g	5.4% 3g	56g per day for Men 19-50 years

Vitamins

	Enoki Mushrooms	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	NA	376% 3382μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	74.4% 0.89mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61% 0.79mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	174% 28mg	16% 2.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	107% 5.36mg	18.4% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	46.7% 0.61mg	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	14% 55.6μg	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	16% 14.3mg	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	27.3% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	45.3% 54.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enoki Mushrooms	Boiled Carrots	Recommended Dietary Allowance
Calcium	0% 0mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	7.5% 0.067mg	0.9mg per day for Men 19-50 years
Fluoride	NA	4.7% 189μg	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	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	26.7% 0.62mg	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	17% 119mg	700mg per day for Men 19-50 years
Potassium	42% 1425mg	27.4% 933mg	3400mg per day for Men 19-50 years
Selenium	16% 8.73μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	15.3% 230mg	1500mg per day for Men 19-50 years
Zinc	23.5% 2.58mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	9.48% 351g	9.67% 358g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Enoki Mushrooms vs Boiled Carrots:

• Raw Enoki Mushrooms have 3.4 times more Vitamin B1, 4.5 times more Vitamin B2, 10.9 times more Vitamin B3, 5.8 times more Vitamin B5 and 3.4 times more Vitamin B9 than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.5 times more Vitamin B6, more Vitamin C, 103 times more Vitamin E and more Vitamin K than Raw Enoki Mushrooms.
• Both Raw Enoki Mushrooms as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Enoki Mushrooms vs Boiled Carrots:

• Raw Enoki Mushrooms have 6.3 times more Copper, 3.4 times more Iron, 1.6 times more Magnesium, 3.5 times more Phosphorus, 1.5 times more Potassium, 3.1 times more Selenium and 3.3 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain more Calcium, 2.1 times more Manganese and 19.3 times more Sodium than Raw Enoki Mushrooms.
• Both Raw Enoki Mushrooms and Boiled and Drained Carrots have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Enoki Mushrooms have 41 times more Omega 3 and 3.5 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 15.7 times more Sugars than Raw Enoki Mushrooms.
• Both Raw Enoki Mushrooms and Boiled and Drained Carrots have similar amounts of Energy, Carbohydrate and Fiber per 14 oz.
• Both Raw Enoki Mushrooms as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 14 oz.