Comparing Nutrients in 1 kilogram Stir-Fried White Mushrooms VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried White Mushrooms	43%	9%	48%
Carrots	8%	5%	87%

Macro Nutrients

	Stir-Fried White Mushrooms	Carrots	Recommended Dietary Allowance
Energy	8.97% 260kcal	14% 410kcal	2900kcal per day for Men 19-50 years
Fat	3.4% 3.3g	2.47% 2.4g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	9.4% 1.6g	5.9% 1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40.4g	73.7% 96g	130g per day for Men 19-50 years
Sugars	0% 0g	65.4% 47.4g	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	7.6% 5.5g	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	% 0g	% 5.9g	g per day for Men 19-50 years
Sucrose	% 0g	% 36g	g per day for Men 19-50 years
Fiber	47.4% 18g	73.7% 28g	38g per day for Men 19-50 years
Protein	64% 35.8g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried White Mushrooms	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	928% 8350μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	80% 0.96mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	356% 4.63mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	249% 40mg	61.4% 9.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	290% 14.5mg	54.6% 2.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.3% 0.42mg	106% 1.38mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	74% 22μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	50% 200μg	47.5% 190μg	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	65.6% 59mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	13.3% 80IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	44% 6.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stir-Fried White Mushrooms	Carrots	Recommended Dietary Allowance
Calcium	4% 40mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	323% 2.9mg	50% 0.45mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.8% 32μg	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	31.3% 2.5mg	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	20.4% 0.47mg	62% 1.43mg	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	50% 350mg	700mg per day for Men 19-50 years
Potassium	116% 3960mg	94% 3200mg	3400mg per day for Men 19-50 years
Selenium	253% 139μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	46% 690mg	1500mg per day for Men 19-50 years
Zinc	52% 5.7mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	24.6% 911g	24% 883g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Stir-Fried White Mushrooms vs Carrots:

• Stir-Fried White Mushrooms have 1.5 times more Vitamin B1, 8 times more Vitamin B2, 4.1 times more Vitamin B3, 5.3 times more Vitamin B5 and more Vitamin D than Raw Carrots.
• While Raw Carrots contain more Vitamin A, 3.3 times more Vitamin B6, more Vitamin C, more Vitamin E and more Vitamin K than Stir-Fried White Mushrooms.
• Both Stir-Fried White Mushrooms and Raw Carrots have similar amounts of Vitamin B9 per 1 kg.
• Both Stir-Fried White Mushrooms as well as Raw Carrots have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Stir-Fried White Mushrooms vs Carrots:

• Stir-Fried White Mushrooms have 6.5 times more Copper, 3 times more Phosphorus, 1.2 times more Potassium, 139 times more Selenium and 2.4 times more Zinc than Raw Carrots.
• While Raw Carrots contain 8.3 times more Calcium, 3 times more Manganese and 5.8 times more Sodium than Stir-Fried White Mushrooms.
• Both Stir-Fried White Mushrooms and Raw Carrots have similar amounts of Iron, Magnesium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Stir-Fried White Mushrooms have 3.8 times more Protein than Raw Carrots.
• While Raw Carrots contain 1.6 times more Energy, 2.4 times more Carbohydrate, more Sugars and 1.6 times more Fiber than Stir-Fried White Mushrooms.
• Both Stir-Fried White Mushrooms as well as Raw Carrots have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 1 kg.