Comparing Nutrients in 1 kilogram Grilled Portabella Mushrooms VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Grilled Portabella Mushrooms	36%	14%	50%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Grilled Portabella Mushrooms	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	10% 290kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	5.98% 5.8g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	0% 0g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	13.6% 2.32g	4.65% 0.79g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34% 44.4g	42.6% 55.4g	130g per day for Men 19-50 years
Sugars	31% 22.6g	34.2% 25g	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	NA	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	% 22.6g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	58% 22g	39.5% 15g	38g per day for Men 19-50 years
Protein	58.6% 32.8g	11.4% 6.4g	56g per day for Men 19-50 years

Vitamins

	Grilled Portabella Mushrooms	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	620% 5580μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	310% 4.03mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	391% 62.6mg	34.5% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	252% 12.6mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	94% 1.22mg	86% 1.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	370% 111μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	47.5% 190μg	22.5% 90μg	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	30% 27mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	23.3% 140IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	49.3% 7.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	81.7% 98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Grilled Portabella Mushrooms	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	3% 30mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	432% 3.9mg	116% 1.04mg	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	50% 4mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	196% 4.5mg	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	193% 1350mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	129% 4370mg	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	398% 219μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	161% 2420mg	1500mg per day for Men 19-50 years
Zinc	59% 6.5mg	23.6% 2.6mg	11mg per day for Men 19-50 years
Water	24.5% 907g	25% 930g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Grilled Portabella Mushrooms vs Canned Carrots with Salt:

• Grilled Portabella Mushrooms have 4 times more Vitamin B1, 13.4 times more Vitamin B2, 11.3 times more Vitamin B3, 9.3 times more Vitamin B5, 2.1 times more Vitamin B9 and more Vitamin D than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain more Vitamin A, more Vitamin C, more Vitamin E and more Vitamin K than Grilled Portabella Mushrooms.
• Both Grilled Portabella Mushrooms and Drained Canned Carrots with Salt have similar amounts of Vitamin B6 per 1 kg.
• Both Grilled Portabella Mushrooms as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Grilled Portabella Mushrooms vs Canned Carrots with Salt:

• Grilled Portabella Mushrooms have 3.7 times more Copper, 1.6 times more Magnesium, 5.6 times more Phosphorus, 2.4 times more Potassium, 54.8 times more Selenium and 2.5 times more Zinc than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 8.3 times more Calcium, 1.6 times more Iron, 6.7 times more Manganese and 22 times more Sodium than Grilled Portabella Mushrooms.
• Both Grilled Portabella Mushrooms and Drained Canned Carrots with Salt have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Grilled Portabella Mushrooms have 2.9 times more Omega 6, 1.5 times more Fiber and 5.1 times more Protein than Drained Canned Carrots with Salt.
• Both Grilled Portabella Mushrooms and Drained Canned Carrots with Salt have similar amounts of Energy, Carbohydrate and Sugars per 1 kg.
• Both Grilled Portabella Mushrooms as well as Drained Canned Carrots with Salt have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.