Comparing Nutrients in 1 kilogram Boiled Carrots VS Grilled Portabella Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Grilled Portabella Mushrooms	36%	14%	50%

Macro Nutrients

	Boiled Carrots	Grilled Portabella Mushrooms	Recommended Dietary Allowance
Energy	12% 350kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	5.98% 5.8g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	2% 0.64g	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	13.6% 2.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63.2% 82.2g	34% 44.4g	130g per day for Men 19-50 years
Sugars	47.6% 34.5g	31% 22.6g	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	% 22.6g	g per day for Men 19-50 years
Sucrose	% 27g	% 0g	g per day for Men 19-50 years
Fiber	79% 30g	58% 22g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	58.6% 32.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Grilled Portabella 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	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	310% 4.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.45mg	391% 62.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.4% 2.32mg	252% 12.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	118% 1.53mg	94% 1.22mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	370% 111μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	35% 140μg	47.5% 190μg	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	40% 36mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	23.3% 140IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	68.7% 10.3mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	114% 137μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Grilled Portabella Mushrooms	Recommended Dietary Allowance
Calcium	30% 300mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	432% 3.9mg	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	50% 4mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	29% 0.67mg	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	193% 1350mg	700mg per day for Men 19-50 years
Potassium	69% 2350mg	129% 4370mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	398% 219μg	55μg per day for Men 19-50 years
Sodium	38.7% 580mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	59% 6.5mg	11mg per day for Men 19-50 years
Water	24.4% 902g	24.5% 907g	3700g per day for Men 19-50 years

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

• Boiled and Drained Carrots have more Vitamin A, 1.3 times more Vitamin B6, more Vitamin C, more Vitamin E and more Vitamin K than Grilled Portabella Mushrooms.
• While Grilled Portabella Mushrooms contain 9.2 times more Vitamin B2, 9.7 times more Vitamin B3, 5.4 times more Vitamin B5, 1.4 times more Vitamin B9 and more Vitamin D than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Grilled Portabella Mushrooms have similar amounts of Vitamin B1 per 1 kg.
• Both Boiled and Drained Carrots as well as Grilled Portabella Mushrooms have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Boiled Carrots vs Grilled Portabella Mushrooms:

• Boiled and Drained Carrots have 10 times more Calcium, 2.3 times more Manganese and 5.3 times more Sodium than Grilled Portabella Mushrooms.
• While Grilled Portabella Mushrooms contain 22.9 times more Copper, 1.3 times more Magnesium, 4.5 times more Phosphorus, 1.9 times more Potassium, 31.3 times more Selenium and 3.3 times more Zinc than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Grilled Portabella Mushrooms have similar amounts of Iron and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Carrots have 1.2 times more Energy, 1.9 times more Carbohydrate, 1.5 times more Sugars and 1.4 times more Fiber than Grilled Portabella Mushrooms.
• While Grilled Portabella Mushrooms contain 2.7 times more Omega 6 and 4.3 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Grilled Portabella Mushrooms have insufficient amounts of Fat, Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 1 kg.