Comparing Nutrients in 1 kilogram Carrots VS Maitake Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Maitake Mushrooms	21%	5%	74%

Macro Nutrients

	Carrots	Maitake Mushrooms	Recommended Dietary Allowance
Energy	14% 410kcal	10.7% 310kcal	2900kcal per day for Men 19-50 years
Fat	2.47% 2.4g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	5.9% 1g	5.3% 0.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.7% 96g	53.6% 69.7g	130g per day for Men 19-50 years
Sugars	65.4% 47.4g	28.6% 20.7g	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	7.6% 5.5g	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	% 5.9g	% 17.4g	g per day for Men 19-50 years
Sucrose	% 36g	% 0g	g per day for Men 19-50 years
Fiber	73.7% 28g	71% 27g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	34.6% 19.4g	56g per day for Men 19-50 years

Vitamins

	Carrots	Maitake Mushrooms	Recommended Dietary Allowance
Vitamin A	928% 8350μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	122% 1.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	186% 2.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.4% 9.83mg	412% 66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.6% 2.73mg	54% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.38mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	74% 22μg	1087% 326μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	47.5% 190μg	52.5% 210μg	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	65.6% 59mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	1872% 11230IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	44% 6.6mg	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	110% 132μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Maitake Mushrooms	Recommended Dietary Allowance
Calcium	33% 330mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	280% 2.52mg	0.9mg per day for Men 19-50 years
Fluoride	0.8% 32μg	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	37.5% 3mg	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	62% 1.43mg	25.7% 0.59mg	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	50% 350mg	106% 740mg	700mg per day for Men 19-50 years
Potassium	94% 3200mg	60% 2040mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	46% 690mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	68% 7.5mg	11mg per day for Men 19-50 years
Water	24% 883g	24.4% 904g	3700g per day for Men 19-50 years

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

• Raw Carrots have more Vitamin A, 2.5 times more Vitamin B6, more Vitamin C, 66 times more Vitamin E and more Vitamin K than Raw Maitake Mushrooms.
• While Raw Maitake Mushrooms contain 2.2 times more Vitamin B1, 4.2 times more Vitamin B2, 6.7 times more Vitamin B3, 14.7 times more Vitamin B7 and more Vitamin D than Raw Carrots.
• Both Raw Carrots and Raw Maitake Mushrooms have similar amounts of Vitamin B5 and Vitamin B9 per 1 kg.
• Both Raw Carrots as well as Raw Maitake Mushrooms have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Carrots vs Maitake Mushrooms:

• Raw Carrots have 33 times more Calcium, 2.4 times more Manganese, 1.6 times more Potassium and 69 times more Sodium than Raw Maitake Mushrooms.
• While Raw Maitake Mushrooms contain 5.6 times more Copper, 2.1 times more Phosphorus, 22 times more Selenium and 3.1 times more Zinc than Raw Carrots.
• Both Raw Carrots and Raw Maitake Mushrooms have similar amounts of Iron, Magnesium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Carrots have 1.3 times more Energy, 1.4 times more Carbohydrate and 2.3 times more Sugars than Raw Maitake Mushrooms.
• While Raw Maitake Mushrooms contain 2.1 times more Protein than Raw Carrots.
• Both Raw Carrots and Raw Maitake Mushrooms have similar amounts of Fiber per 1 kg.
• Both Raw Carrots as well as Raw Maitake Mushrooms have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 1 kg.