Comparing Nutrients in 1 kilogram UV Exposed Brown Mushrooms, Italian, Or Crimini VS Carrots

Macros Ratio

	Protein	Fat	Carbs
UV Exposed Brown Mushrooms, Italian, Or Crimini	36%	3%	61%
Carrots	8%	5%	87%

Macro Nutrients

	UV Exposed Brown Mushrooms, Italian, Or Crimini	Carrots	Recommended Dietary Allowance
Energy	7.6% 220kcal	14% 410kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	2.47% 2.4g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	2.35% 0.4g	5.9% 1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 43g	73.7% 96g	130g per day for Men 19-50 years
Sugars	23.7% 17g	65.4% 47.4g	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	7.6% 5.5g	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	% 5.9g	g per day for Men 19-50 years
Sucrose	NA	% 36g	g per day for Men 19-50 years
Fiber	15.8% 6g	73.7% 28g	38g per day for Men 19-50 years
Protein	44.6% 25g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	UV Exposed Brown Mushrooms, Italian, Or Crimini	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	928% 8350μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	79% 0.95mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	377% 4.9mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	238% 38mg	61.4% 9.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	300% 15mg	54.6% 2.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84.6% 1.1mg	106% 1.38mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	74% 22μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	70% 280μg	47.5% 190μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	41.7% 1μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	65.6% 59mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	2127% 12760IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.67% 0.1mg	44% 6.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	UV Exposed Brown Mushrooms, Italian, Or Crimini	Carrots	Recommended Dietary Allowance
Calcium	18% 180mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	556% 5mg	50% 0.45mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.8% 32μg	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	50% 4mg	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	61.7% 1.42mg	62% 1.43mg	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	171% 1200mg	50% 350mg	700mg per day for Men 19-50 years
Potassium	132% 4480mg	94% 3200mg	3400mg per day for Men 19-50 years
Selenium	473% 260μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	46% 690mg	1500mg per day for Men 19-50 years
Zinc	100% 11mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	25% 921g	24% 883g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of UV Exposed Brown Mushrooms, Italian, Or Crimini vs Carrots:

• Raw Brown Mushrooms, Italian, Or Crimini Exposed to UV have 1.4 times more Vitamin B1, 8.4 times more Vitamin B2, 3.9 times more Vitamin B3, 5.5 times more Vitamin B5, 1.5 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Raw Carrots.
• While Raw Carrots contain more Vitamin A, 1.3 times more Vitamin B6, more Vitamin C, 66 times more Vitamin E and more Vitamin K than Raw Brown Mushrooms, Italian, Or Crimini Exposed to UV.

Comparing minerals per 1 kilogram for UV Exposed Brown Mushrooms, Italian, Or Crimini vs Carrots:

• Raw Brown Mushrooms, Italian, Or Crimini Exposed to UV have 11.1 times more Copper, 1.3 times more Iron, 3.4 times more Phosphorus, 1.4 times more Potassium, 260 times more Selenium and 4.6 times more Zinc than Raw Carrots.
• While Raw Carrots contain 1.8 times more Calcium, 1.3 times more Magnesium and 11.5 times more Sodium than Raw Brown Mushrooms, Italian, Or Crimini Exposed to UV.
• Both Raw Brown Mushrooms, Italian, Or Crimini Exposed to UV and Raw Carrots have similar amounts of Manganese and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Brown Mushrooms, Italian, Or Crimini Exposed to UV have 2.7 times more Protein than Raw Carrots.
• While Raw Carrots contain 1.9 times more Energy, 2.2 times more Carbohydrate, 2.8 times more Sugars and 4.7 times more Fiber than Raw Brown Mushrooms, Italian, Or Crimini Exposed to UV.
• Both Raw Brown Mushrooms, Italian, Or Crimini Exposed to UV as well as Raw Carrots have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.