Comparing Nutrients in 1 kilogram Enoki Mushrooms VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Enoki Mushrooms	24%	6%	70%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Enoki Mushrooms	Boiled Carrots	Recommended Dietary Allowance
Energy	12.8% 370kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	25.6% 0.41g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	4.82% 0.82g	5.1% 0.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60% 78g	63.2% 82.2g	130g per day for Men 19-50 years
Sugars	3.03% 2.2g	47.6% 34.5g	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	0% 0g	4.97% 3.6g	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	% 2.2g	% 4g	g per day for Men 19-50 years
Sucrose	% 0g	% 27g	g per day for Men 19-50 years
Fiber	71% 27g	79% 30g	38g per day for Men 19-50 years
Protein	47.5% 26.6g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Enoki Mushrooms	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	NA	947% 8520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	188% 2.25mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	154% 2mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	440% 70.3mg	40.3% 6.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	270% 13.5mg	46.4% 2.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	118% 1.53mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	417% 125μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	120% 480μg	35% 140μg	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	0% 0mg	40% 36mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	8.33% 50IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.67% 0.1mg	68.7% 10.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	114% 137μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enoki Mushrooms	Boiled Carrots	Recommended Dietary Allowance
Calcium	0% 0mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	119% 1.07mg	19% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	12% 475μg	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	144% 11.5mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	32.6% 0.75mg	67.4% 1.55mg	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	150% 1050mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	106% 3590mg	69% 2350mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	38.7% 580mg	1500mg per day for Men 19-50 years
Zinc	59% 6.5mg	18% 2mg	11mg per day for Men 19-50 years
Water	24% 883g	24.4% 902g	3700g per day for Men 19-50 years

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

• Raw Enoki Mushrooms have 3.4 times more Vitamin B1, 4.5 times more Vitamin B2, 10.9 times more Vitamin B3, 5.8 times more Vitamin B5 and 3.4 times more Vitamin B9 than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.5 times more Vitamin B6, more Vitamin C, 103 times more Vitamin E and more Vitamin K than Raw Enoki Mushrooms.
• Both Raw Enoki Mushrooms as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Raw Enoki Mushrooms have 6.3 times more Copper, 3.4 times more Iron, 1.6 times more Magnesium, 3.5 times more Phosphorus, 1.5 times more Potassium, 3.1 times more Selenium and 3.3 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain more Calcium, 2.1 times more Manganese and 19.3 times more Sodium than Raw Enoki Mushrooms.
• Both Raw Enoki Mushrooms and Boiled and Drained Carrots have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Enoki Mushrooms have 41 times more Omega 3 and 3.5 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 15.7 times more Sugars than Raw Enoki Mushrooms.
• Both Raw Enoki Mushrooms and Boiled and Drained Carrots have similar amounts of Energy, Carbohydrate and Fiber per 1 kg.
• Both Raw Enoki Mushrooms as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 1 kg.