Comparing Nutrients in 1 kilogram Cooked Shiitake Mushrooms VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Cooked Shiitake Mushrooms	9%	3%	88%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Cooked Shiitake Mushrooms	Frozen Carrots	Recommended Dietary Allowance
Energy	19.3% 560kcal	12.4% 360kcal	2900kcal per day for Men 19-50 years
Fat	2.27% 2.2g	4.74% 4.6g	97g per day for Men 19-50 years
Saturated Fat	1.56% 0.5g	1.47% 0.47g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	14.5% 2.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	111% 144g	60.8% 79g	130g per day for Men 19-50 years
Sugars	53% 38.4g	65.7% 47.6g	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	4.28% 3.1g	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	% 4g	g per day for Men 19-50 years
Sucrose	NA	% 40.5g	g per day for Men 19-50 years
Fiber	55.3% 21g	87% 33g	38g per day for Men 19-50 years
Protein	28% 15.6g	14% 7.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Shiitake Mushrooms	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	789% 7100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	36.7% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	94% 15mg	29% 4.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	718% 36mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	122% 1.6mg	73% 0.95mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	52.5% 210μg	25% 100μg	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	3.33% 3mg	27.8% 25mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	46.7% 280IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	38% 5.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	147% 176μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Shiitake Mushrooms	Frozen Carrots	Recommended Dietary Allowance
Calcium	3% 30mg	36% 360mg	1000mg per day for Men 19-50 years
Copper	996% 8.96mg	82.2% 0.74mg	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	55% 4.4mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	88.7% 2.04mg	74.3% 1.7mg	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	41.4% 290mg	47% 330mg	700mg per day for Men 19-50 years
Potassium	34.4% 1170mg	69% 2350mg	3400mg per day for Men 19-50 years
Selenium	451% 248μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	45.3% 680mg	1500mg per day for Men 19-50 years
Zinc	121% 13.3mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	22.6% 835g	24.3% 900g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Cooked Shiitake Mushrooms has 4.6 times more Vitamin B2, 3.2 times more Vitamin B3, 19.2 times more Vitamin B5, 1.7 times more Vitamin B6, 2.1 times more Vitamin B9 and more Vitamin D than Frozen Carrots.
• While 1 kg of Frozen Carrots, Unprepared contains more Vitamin A, 8.3 times more Vitamin C, more Vitamin E and more Vitamin K than Cooked Shiitake Mushrooms no Salt.
• Both Cooked Shiitake Mushrooms and Frozen Carrots provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Cooked Shiitake Mushrooms have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• 1 kilogram of Frozen Carrots have insufficient amounts of Vitamin D
• Both Cooked Shiitake Mushrooms no Salt as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 in one kilogram.

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

• 1 kilogram of Cooked Shiitake Mushrooms has 12.1 times more Copper, 35.4 times more Selenium and 4 times more Zinc than Frozen Carrots.
• While 1 kg of Frozen Carrots, Unprepared contains 12 times more Calcium, 2 times more Potassium and 17 times more Sodium than Cooked Shiitake Mushrooms no Salt.
• Both Cooked Shiitake Mushrooms and Frozen Carrots contain similar levels of Iron, Magnesium, Manganese, Phosphorus and Water per one kilogram.
• 1 kilogram of Cooked Shiitake Mushrooms lack sufficient amounts of Calcium
• 1 kilogram of Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Shiitake Mushrooms has 1.8 times more Carbohydrate and 2 times more Protein than Frozen Carrots.
• While 1 kg of Frozen Carrots, Unprepared contains 1.6 times more Fiber than Cooked Shiitake Mushrooms no Salt.
• Both Cooked Shiitake Mushrooms and Frozen Carrots offer comparable quantities of Sugars per one kilogram.
• 1 kilogram of Frozen Carrots provide inadequate amounts of Protein
• Both Cooked Shiitake Mushrooms no Salt as well as Frozen Carrots, Unprepared provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.