Comparing Nutrients in 1 kilogram Boiled Carrots VS Morel Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Morel Mushrooms	33%	13%	54%

Macro Nutrients

	Boiled Carrots	Morel Mushrooms	Recommended Dietary Allowance
Energy	12% 350kcal	10.7% 310kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	5.88% 5.7g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	2.03% 0.65g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	12.6% 2.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	63.2% 82.2g	39.2% 51g	130g per day for Men 19-50 years
Sugars	47.6% 34.5g	8.28% 6g	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	4.97% 3.6g	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	% 4g	% 6g	g per day for Men 19-50 years
Sucrose	% 27g	% 0g	g per day for Men 19-50 years
Fiber	79% 30g	73.7% 28g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	55.7% 31g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Morel Mushrooms	Recommended Dietary Allowance
Vitamin A	947% 8520μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	57.5% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	158% 2.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.45mg	141% 22.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.4% 2.32mg	88% 4.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	118% 1.53mg	105% 1.36mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	35% 140μg	22.5% 90μg	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	40% 36mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	343% 2060IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	68.7% 10.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	114% 137μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Morel Mushrooms	Recommended Dietary Allowance
Calcium	30% 300mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	694% 6.25mg	0.9mg per day for Men 19-50 years
Fluoride	12% 475μg	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	42.5% 3.4mg	1523% 122mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	45.2% 190mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	255% 5.87mg	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	43% 300mg	277% 1940mg	700mg per day for Men 19-50 years
Potassium	69% 2350mg	121% 4110mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	38.7% 580mg	14% 210mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	185% 20.3mg	11mg per day for Men 19-50 years
Water	24.4% 902g	24.2% 896g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Carrots vs Morel Mushrooms:

• Boiled and Drained Carrots have more Vitamin A and 1.6 times more Vitamin B9 than Raw Morel Mushrooms.
• While Raw Morel Mushrooms contain 4.7 times more Vitamin B2, 3.5 times more Vitamin B3, 1.9 times more Vitamin B5 and more Vitamin D than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raw Morel Mushrooms have similar amounts of Vitamin B1 and Vitamin B6 per 1 kg.

Comparing minerals per 1 kilogram for Boiled Carrots vs Morel Mushrooms:

• Boiled and Drained Carrots have 2.8 times more Sodium than Raw Morel Mushrooms.
• While Raw Morel Mushrooms contain 1.4 times more Calcium, 36.8 times more Copper, 35.8 times more Iron, 1.9 times more Magnesium, 3.8 times more Manganese, 6.5 times more Phosphorus, 1.7 times more Potassium, 3.1 times more Selenium and 10.2 times more Zinc than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raw Morel Mushrooms have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Carrots have 1.6 times more Carbohydrate and 5.8 times more Sugars than Raw Morel Mushrooms.
• While Raw Morel Mushrooms contain 2.5 times more Omega 6 and 4.1 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raw Morel Mushrooms have similar amounts of Energy and Fiber per 1 kg.
• Both Boiled and Drained Carrots as well as Raw Morel Mushrooms have insufficient amounts of Fat, Omega 3, Fructose, Glucose and Sucrose in 1 kg.