Comparing Nutrients in 14 ounces Grilled Portabella Mushrooms VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Grilled Portabella Mushrooms	36%	14%	50%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Grilled Portabella Mushrooms	Frozen Carrots	Recommended Dietary Allowance
Energy	3.97% 115kcal	4.93% 143kcal	2900kcal per day for Men 19-50 years
Fat	2.37% 2.3g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	0.79% 0.25g	0.58% 0.19g	32g per day for Men 19-50 years
Omega 3	0% 0g	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	5.4% 0.92g	5.77% 0.98g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.6% 17.6g	24% 31.4g	130g per day for Men 19-50 years
Sugars	12.4% 8.97g	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	1.7% 1.23g	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	% 8.97g	% 1.6g	g per day for Men 19-50 years
Sucrose	% 0g	% 16g	g per day for Men 19-50 years
Fiber	23% 8.73g	34.5% 13g	38g per day for Men 19-50 years
Protein	23.2% 13g	5.53% 3.1g	56g per day for Men 19-50 years

Vitamins

	Grilled Portabella Mushrooms	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	313% 2818μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	14.6% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	123% 1.6mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	155% 25mg	11.5% 1.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	100% 5mg	15% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.2% 0.48mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	147% 44μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19% 75.4μg	9.92% 39.7μg	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	11% 9.92mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	9.26% 55.6IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	15% 2.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	58.2% 70μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Grilled Portabella Mushrooms	Frozen Carrots	Recommended Dietary Allowance
Calcium	1.2% 12mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	172% 1.54mg	32.6% 0.29mg	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	20% 1.6mg	22% 1.75mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	29.5% 0.68mg	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	76.5% 536mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	51% 1734mg	27.4% 933mg	3400mg per day for Men 19-50 years
Selenium	158% 87μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	18% 270mg	1500mg per day for Men 19-50 years
Zinc	23.5% 2.58mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	9.72% 360g	9.66% 357g	3700g per day for Men 19-50 years

Nutrient Comparison: Grilled Portabella Mushrooms VS Frozen Carrots per 14 oz

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

Lets compare vitamin content per 14 ounces of Grilled Portabella Mushrooms vs Frozen Carrots:

• 14 ounces of Grilled Portabella Mushrooms have 1.6 times more Vitamin B1, 10.9 times more Vitamin B2, 13.5 times more Vitamin B3, 6.7 times more Vitamin B5, 1.3 times more Vitamin B6, 1.9 times more Vitamin B9 and more Vitamin D than Frozen Carrots.
• While 14 oz of Frozen Carrots, Unprepared contain more Vitamin A, more Vitamin C, more Vitamin E and more Vitamin K than Grilled Portabella Mushrooms.
• 14 ounces of Grilled Portabella Mushrooms have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• 14 ounces of Frozen Carrots have insufficient amounts of Vitamin D
• Both Grilled Portabella Mushrooms as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Grilled Portabella Mushrooms vs Frozen Carrots:

• 14 ounces of Grilled Portabella Mushrooms have 5.3 times more Copper, 4.1 times more Phosphorus, 1.9 times more Potassium, 31.3 times more Selenium and 2 times more Zinc than Frozen Carrots.
• While 14 oz of Frozen Carrots, Unprepared contain 12 times more Calcium, 2.6 times more Manganese and 6.2 times more Sodium than Grilled Portabella Mushrooms.
• Both Grilled Portabella Mushrooms and Frozen Carrots contain similar levels of Iron, Magnesium and Water per 14 ounces.
• 14 ounces of Grilled Portabella Mushrooms lack sufficient amounts of Calcium
• 14 ounces of Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Grilled Portabella Mushrooms have 4.2 times more Protein than Frozen Carrots.
• While 14 oz of Frozen Carrots, Unprepared contain 1.8 times more Carbohydrate, 2.1 times more Sugars and 1.5 times more Fiber than Grilled Portabella Mushrooms.
• 14 ounces of Frozen Carrots provide inadequate amounts of Protein
• Both Grilled Portabella Mushrooms as well as Frozen Carrots, Unprepared provide inadequate amounts of Energy, Omega 3 and Omega 6 in 14 ounces.