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

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Shiitake Mushrooms	22%	11%	67%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Shiitake Mushrooms	Recommended Dietary Allowance
Energy	7.93% 230kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	5.05% 4.9g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	NA	32g per day for Men 19-50 years
Omega 3	5% 0.08g	NA	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	41.3% 53.7g	52.2% 68g	130g per day for Men 19-50 years
Sugars	34% 24.6g	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	47.4% 18g	65.8% 25g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	40% 22.4g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Shiitake Mushrooms	Recommended Dietary Allowance
Vitamin A	681% 6130μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	167% 2.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.3% 4.2mg	242% 38.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.8% 1.4mg	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	20% 80μg	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	22.2% 20mg	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	48.7% 7.3mg	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 Liquids and Salt	Shiitake Mushrooms	Recommended Dietary Allowance
Calcium	31% 310mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	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	65% 5.2mg	51.3% 4.1mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	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	28.6% 200mg	160% 1120mg	700mg per day for Men 19-50 years
Potassium	51% 1730mg	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	160% 2400mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	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 Liquids and Salt VS Shiitake Mushrooms per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Carrots with Liquids and 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 Liquids and Salt vs Shiitake Mushrooms:

• 1 kg of Raw Shiitake Mushrooms contains 8 times more Vitamin B2, 9.2 times more Vitamin B3, 10.8 times more Vitamin B5, 2.6 times more Vitamin B6, 1.6 times more Vitamin B9 and more Vitamin D than Canned Carrots Solids and Liquids with Salt.
• 1 kilogram of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin D
• Both Canned Carrots Solids and Liquids 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 Liquids and Salt vs Shiitake Mushrooms:

• 1 kilogram of Canned Carrots with Liquids and Salt has 15.5 times more Calcium, 1.3 times more Iron, 2 times more Manganese and 26.7 times more Sodium than Shiitake Mushrooms.
• While 1 kg of Raw Shiitake Mushrooms contains 1.4 times more Copper, 2.2 times more Magnesium, 5.6 times more Phosphorus, 1.8 times more Potassium, 14.3 times more Selenium and 3.6 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Shiitake Mushrooms contain similar levels of Water per one kilogram.
• 1 kilogram of Canned Carrots with Liquids and Salt lack sufficient amounts of 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 1.3 times more Carbohydrate, 1.4 times more Fiber and 3.9 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Shiitake Mushrooms offer comparable quantities of Sugars per one kilogram.
• 1 kilogram of Canned Carrots with Liquids and Salt provide inadequate amounts of Protein
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Shiitake Mushrooms provide inadequate amounts of Energy in one kilogram.