Comparing Nutrients in 1 kilogram Canned Carrots with Salt VS Shiitake Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Shiitake Mushrooms	22%	11%	67%

Macro Nutrients

	Canned Carrots with Salt	Shiitake Mushrooms	Recommended Dietary Allowance
Energy	8.62% 250kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	5.05% 4.9g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	NA	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	NA	1.6g per day for Men 19-50 years
Omega 6	4.65% 0.79g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	42.6% 55.4g	52.2% 68g	130g per day for Men 19-50 years
Sugars	34.2% 25g	33% 24g	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	NA	0% 0g	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	NA	% 24g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	39.5% 15g	65.8% 25g	38g per day for Men 19-50 years
Protein	11.4% 6.4g	40% 22.4g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Shiitake Mushrooms	Recommended Dietary Allowance
Vitamin A	620% 5580μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	167% 2.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.5% 5.5mg	242% 38.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	300% 15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	225% 2.93mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	202% 60.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22.5% 90μg	32.5% 130μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	30% 27mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	30% 180IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	49.3% 7.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.7% 98μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Shiitake Mushrooms	Recommended Dietary Allowance
Calcium	25% 250mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	116% 1.04mg	158% 1.42mg	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	80% 6.4mg	51.3% 4.1mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	100% 2.3mg	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	34.3% 240mg	160% 1120mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	89.4% 3040mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	104% 57μg	55μg per day for Men 19-50 years
Sodium	161% 2420mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	23.6% 2.6mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	25% 930g	24.3% 897g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Shiitake Mushrooms per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Carrots with Salt versus 1 kg of Shiitake Mushrooms to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Carrots with Salt vs Shiitake Mushrooms:

• 1 kg of Raw Shiitake Mushrooms contains 7.2 times more Vitamin B2, 7 times more Vitamin B3, 11.1 times more Vitamin B5, 2.6 times more Vitamin B6, 1.4 times more Vitamin B9 and more Vitamin D than Drained Canned Carrots with Salt.
• 1 kilogram of Canned Carrots with Salt have insufficient amounts of Vitamin D
• Both Drained Canned Carrots with Salt as well as Raw Shiitake Mushrooms have insufficient amounts of Vitamin B1 in one kilogram.

Comparing minerals per 1 kilogram for Canned Carrots with Salt vs Shiitake Mushrooms:

• 1 kilogram of Canned Carrots with Salt has 12.5 times more Calcium, 1.6 times more Iron, 2 times more Manganese and 26.9 times more Sodium than Shiitake Mushrooms.
• While 1 kg of Raw Shiitake Mushrooms contains 1.4 times more Copper, 2.5 times more Magnesium, 4.7 times more Phosphorus, 1.7 times more Potassium, 14.3 times more Selenium and 4 times more Zinc than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Shiitake Mushrooms contain similar levels of Water per one kilogram.
• 1 kilogram of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium
• 1 kilogram of Shiitake Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Shiitake Mushrooms contains 1.7 times more Fiber and 3.5 times more Protein than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Shiitake Mushrooms offer comparable quantities of Carbohydrate and Sugars per one kilogram.
• 1 kilogram of Canned Carrots with Salt provide inadequate amounts of Protein
• Both Drained Canned Carrots with Salt as well as Raw Shiitake Mushrooms provide inadequate amounts of Energy in one kilogram.