Comparing Nutrients in 14 ounces Maitake Mushrooms VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Maitake Mushrooms	21%	5%	74%
Carrots	8%	5%	87%

Macro Nutrients

	Maitake Mushrooms	Carrots	Recommended Dietary Allowance
Energy	4.24% 123kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	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	2.1% 0.36g	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	21.3% 27.7g	29.2% 38g	130g per day for Men 19-50 years
Sugars	11.3% 8.2g	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	0% 0g	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	% 6.9g	% 2.34g	g per day for Men 19-50 years
Sucrose	% 0g	% 14.2g	g per day for Men 19-50 years
Fiber	28.2% 10.7g	29.2% 11g	38g per day for Men 19-50 years
Protein	13.7% 7.7g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	Maitake Mushrooms	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	368% 3314μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.3% 0.58mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	163% 26mg	24.4% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.4% 1.07mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	42% 0.55mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	431% 129μg	29.4% 8.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	21% 83.3μg	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	0% 0mg	26% 23.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	743% 4457IU	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

	Maitake Mushrooms	Carrots	Recommended Dietary Allowance
Calcium	0.4% 3.97mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	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	15% 1.2mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	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	42% 294mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	24% 810mg	37.4% 1270mg	3400mg per day for Men 19-50 years
Selenium	16% 8.73μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	18.3% 274mg	1500mg per day for Men 19-50 years
Zinc	27% 2.98mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	9.7% 359g	9.47% 350g	3700g per day for Men 19-50 years

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

• Raw Maitake Mushrooms have 2.2 times more Vitamin B1, 4.2 times more Vitamin B2, 6.7 times more Vitamin B3, 14.7 times more Vitamin B7 and more Vitamin D than Raw Carrots.
• While Raw Carrots contain more Vitamin A, 2.5 times more Vitamin B6, more Vitamin C, 66 times more Vitamin E and more Vitamin K than Raw Maitake Mushrooms.
• Both Raw Maitake Mushrooms and Raw Carrots have similar amounts of Vitamin B5 and Vitamin B9 per 14 oz.
• Both Raw Maitake Mushrooms as well as Raw Carrots have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Maitake Mushrooms vs Carrots:

• Raw Maitake Mushrooms have 5.6 times more Copper, 2.1 times more Phosphorus, 22 times more Selenium and 3.1 times more Zinc than Raw Carrots.
• While Raw Carrots contain 33 times more Calcium, 2.4 times more Manganese, 1.6 times more Potassium and 69 times more Sodium than Raw Maitake Mushrooms.
• Both Raw Maitake Mushrooms and Raw Carrots have similar amounts of Iron, Magnesium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Maitake Mushrooms have 2.1 times more Protein than Raw Carrots.
• While Raw Carrots contain 1.3 times more Energy, 1.4 times more Carbohydrate and 2.3 times more Sugars than Raw Maitake Mushrooms.
• Both Raw Maitake Mushrooms and Raw Carrots have similar amounts of Fiber per 14 oz.
• Both Raw Maitake Mushrooms as well as Raw Carrots have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 14 oz.