Comparing Nutrients in 14 ounces Shiitake Mushrooms VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Shiitake Mushrooms	22%	11%	67%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Shiitake Mushrooms	Boiled Carrots	Recommended Dietary Allowance
Energy	4.65% 135kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.94g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	NA	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	NA	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	NA	2.03% 0.35g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.7% 27g	25% 32.6g	130g per day for Men 19-50 years
Sugars	13% 9.45g	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	% 9.45g	% 1.6g	g per day for Men 19-50 years
Sucrose	% 0g	% 10.7g	g per day for Men 19-50 years
Fiber	26% 9.92g	31.3% 12g	38g per day for Men 19-50 years
Protein	16% 8.9g	5.4% 3g	56g per day for Men 19-50 years

Vitamins

	Shiitake 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	4.96% 0.06mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66.3% 0.86mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.4mg	16% 2.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	119% 5.95mg	18.4% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89.5% 1.16mg	46.7% 0.61mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	80% 24μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	13% 51.6μg	14% 55.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	16% 14.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	12% 71.4IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	27.3% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	45.3% 54.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Shiitake Mushrooms	Boiled Carrots	Recommended Dietary Allowance
Calcium	0.79% 7.94mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	62.6% 0.56mg	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	20.3% 1.63mg	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	39.7% 0.91mg	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	63.5% 445mg	17% 119mg	700mg per day for Men 19-50 years
Potassium	35.5% 1207mg	27.4% 933mg	3400mg per day for Men 19-50 years
Selenium	41% 22.6μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	15.3% 230mg	1500mg per day for Men 19-50 years
Zinc	37% 4.1mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	9.63% 356g	9.67% 358g	3700g per day for Men 19-50 years

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

• Raw Shiitake Mushrooms have 4.9 times more Vitamin B2, 6 times more Vitamin B3, 6.5 times more Vitamin B5, 1.9 times more Vitamin B6 and more Vitamin D than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 4.4 times more Vitamin B1 than Raw Shiitake Mushrooms.
• Both Raw Shiitake Mushrooms and Boiled and Drained Carrots have similar amounts of Vitamin B9 per 14 oz.

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

• Raw Shiitake Mushrooms have 8.4 times more Copper, 1.2 times more Iron, 2 times more Magnesium, 1.5 times more Manganese, 3.7 times more Phosphorus, 1.3 times more Potassium, 8.1 times more Selenium and 5.2 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 15 times more Calcium and 6.4 times more Sodium than Raw Shiitake Mushrooms.
• Both Raw Shiitake Mushrooms and Boiled and Drained Carrots have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Shiitake Mushrooms have 2.9 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.4 times more Sugars than Raw Shiitake Mushrooms.
• Both Raw Shiitake Mushrooms and Boiled and Drained Carrots have similar amounts of Energy, Carbohydrate and Fiber per 14 oz.
• Both Raw Shiitake Mushrooms as well as Boiled and Drained Carrots have insufficient amounts of Fat, Fructose, Glucose and Sucrose in 14 oz.