Comparing Nutrients in 1 kilogram Maitake Mushrooms VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Maitake Mushrooms	21%	5%	74%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Maitake Mushrooms	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	10.7% 310kcal	12.8% 370kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	3.75% 1.2g	32g per day for Men 19-50 years
Omega 3	0% 0g	27.5% 0.44g	1.6g per day for Men 19-50 years
Omega 6	5.3% 0.9g	17% 2.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.6% 69.7g	59.5% 77.3g	130g per day for Men 19-50 years
Sugars	28.6% 20.7g	56.3% 40.8g	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	3.86% 2.8g	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	% 17.4g	% 3.6g	g per day for Men 19-50 years
Sucrose	% 0g	% 34.4g	g per day for Men 19-50 years
Fiber	71% 27g	87% 33g	38g per day for Men 19-50 years
Protein	34.6% 19.4g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Maitake Mushrooms	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	940% 8460μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	122% 1.46mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	186% 2.42mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	412% 66mg	26% 4.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54% 2.7mg	34.8% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43% 0.56mg	64.6% 0.84mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1087% 326μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	52.5% 210μg	27.5% 110μg	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	25.6% 23mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	1872% 11230IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.67% 0.1mg	67.3% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	113% 136μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Maitake Mushrooms	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	1% 10mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	280% 2.52mg	91% 0.82mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	25.7% 0.59mg	72.6% 1.67mg	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	106% 740mg	44.3% 310mg	700mg per day for Men 19-50 years
Potassium	60% 2040mg	56.5% 1920mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	39.3% 590mg	1500mg per day for Men 19-50 years
Zinc	68% 7.5mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	24.4% 904g	24.4% 903g	3700g per day for Men 19-50 years

Nutrient Comparison: Maitake Mushrooms VS Cooked Frozen Carrots per 1 kg

Compare the macro and micronutrient content in 1 kg of Maitake Mushrooms versus 1 kg of Cooked Frozen Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Maitake Mushrooms has 4.9 times more Vitamin B1, 6.5 times more Vitamin B2, 15.8 times more Vitamin B3, 1.6 times more Vitamin B5, 1.9 times more Vitamin B9 and more Vitamin D than Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains more Vitamin A, 1.5 times more Vitamin B6, more Vitamin C, 101 times more Vitamin E and more Vitamin K than Raw Maitake Mushrooms.
• 1 kilogram of Maitake Mushrooms have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• 1 kilogram of Cooked Frozen Carrots have insufficient amounts of Vitamin D
• Both Raw Maitake Mushrooms as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Maitake Mushrooms vs Cooked Frozen Carrots:

• 1 kilogram of Maitake Mushrooms has 3.1 times more Copper, 2.4 times more Phosphorus, 3.7 times more Selenium and 2.1 times more Zinc than Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains 35 times more Calcium, 1.8 times more Iron, 2.8 times more Manganese and 59 times more Sodium than Raw Maitake Mushrooms.
• Both Maitake Mushrooms and Cooked Frozen Carrots contain similar levels of Magnesium, Potassium and Water per one kilogram.
• 1 kilogram of Maitake Mushrooms lack sufficient amounts of Calcium
• 1 kilogram of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Maitake Mushrooms has 3.3 times more Protein than Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains more Omega 3 and 2 times more Sugars than Raw Maitake Mushrooms.
• Both Maitake Mushrooms and Cooked Frozen Carrots offer comparable quantities of Carbohydrate and Fiber per one kilogram.
• 1 kilogram of Maitake Mushrooms provide inadequate amounts of Omega 3
• 1 kilogram of Cooked Frozen Carrots provide inadequate amounts of Protein
• Both Raw Maitake Mushrooms as well as Boiled and Drained Frozen Carrots provide inadequate amounts of Energy and Omega 6 in one kilogram.