Comparing Nutrients in 1 kilogram White Mushrooms VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
White Mushrooms	43%	11%	46%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	White Mushrooms	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	7.6% 220kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	1.56% 0.5g	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	9.4% 1.6g	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	25% 32.6g	42.6% 55.4g	130g per day for Men 19-50 years
Sugars	27.3% 20g	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	2.34% 1.7g	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	% 15g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	26.3% 10g	39.5% 15g	38g per day for Men 19-50 years
Protein	55% 31g	11.4% 6.4g	56g per day for Men 19-50 years

Vitamins

	White 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	67.5% 0.81mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	309% 4mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	225% 36mg	34.5% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	300% 15mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80% 1.04mg	86% 1.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	302% 91μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	42.5% 170μg	22.5% 90μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	16.7% 0.4μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	23.3% 21mg	30% 27mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	11.7% 70IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.67% 0.1mg	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

	White Mushrooms	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	3% 30mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	353% 3.18mg	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	62.5% 5mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	20.4% 0.47mg	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	123% 860mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	94% 3180mg	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	169% 93μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	161% 2420mg	1500mg per day for Men 19-50 years
Zinc	47.3% 5.2mg	23.6% 2.6mg	11mg per day for Men 19-50 years
Water	25% 925g	25% 930g	3700g per day for Men 19-50 years

Nutrient Comparison: White Mushrooms VS Canned Carrots with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of White Mushrooms versus 1 kg of Canned Carrots with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of White Mushrooms has 4.5 times more Vitamin B1, 13.4 times more Vitamin B2, 6.5 times more Vitamin B3, 11.1 times more Vitamin B5 and 1.9 times more Vitamin B9 than Canned Carrots with Salt.
• While 1 kg of Drained Canned Carrots with Salt contains more Vitamin A, 1.3 times more Vitamin C, 74 times more Vitamin E and more Vitamin K than Raw White Mushrooms.
• Both White Mushrooms and Canned Carrots with Salt provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of White Mushrooms have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• 1 kilogram of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• Both Raw White Mushrooms as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of White Mushrooms has 3.1 times more Copper, 3.6 times more Phosphorus, 1.8 times more Potassium, 23.3 times more Selenium and 2 times more Zinc than Canned Carrots with Salt.
• While 1 kg of Drained Canned Carrots with Salt contains 8.3 times more Calcium, 1.3 times more Iron, 9.6 times more Manganese and 48.4 times more Sodium than Raw White Mushrooms.
• Both White Mushrooms and Canned Carrots with Salt contain similar levels of Water per one kilogram.
• 1 kilogram of White Mushrooms lack sufficient amounts of Calcium
• 1 kilogram of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of White Mushrooms has 4.8 times more Protein than Canned Carrots with Salt.
• While 1 kg of Drained Canned Carrots with Salt contains 1.7 times more Carbohydrate, 1.3 times more Sugars and 1.5 times more Fiber than Raw White Mushrooms.
• 1 kilogram of Canned Carrots with Salt provide inadequate amounts of Protein
• Both Raw White Mushrooms as well as Drained Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.