Comparing Nutrients in 1 pound Canned Carrots with Salt VS Enoki Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Enoki Mushrooms	24%	6%	70%

Macro Nutrients

	Canned Carrots with Salt	Enoki Mushrooms	Recommended Dietary Allowance
Energy	3.9% 113kcal	5.8% 168kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	11.6% 0.19g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	2.2% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.3% 25g	27.3% 35.4g	130g per day for Men 19-50 years
Sugars	15.5% 11.2g	1.38% 1g	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	0% 0g	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	% 1g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	18% 6.8g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	5.2% 2.9g	21.5% 12g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Enoki Mushrooms	Recommended Dietary Allowance
Vitamin A	281% 2531μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.8% 0.082mg	85% 1.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	69.8% 0.91mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.6% 2.5mg	199% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.2% 0.61mg	122% 6.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	189% 56.7μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	10.2% 41μg	54.4% 218μg	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	13.6% 12.2mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	3.78% 22.7IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	22.4% 3.36mg	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37% 44.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Enoki Mushrooms	Recommended Dietary Allowance
Calcium	11.3% 113mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	52.4% 0.47mg	54% 0.49mg	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	36.3% 2.9mg	65.2% 5.2mg	8mg per day for Men 19-50 years
Magnesium	8.64% 36.3mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	88.7% 2.04mg	14.8% 0.34mg	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	15.6% 109mg	68% 476mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	48% 1628mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	18% 9.98μg	55μg per day for Men 19-50 years
Sodium	73% 1098mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.18mg	27% 2.95mg	11mg per day for Men 19-50 years
Water	11.4% 422g	11% 401g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Enoki Mushrooms per 1 lb

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

Lets compare vitamin content per 1 pound of Canned Carrots with Salt vs Enoki Mushrooms:

• 1 pound of Canned Carrots with Salt has more Vitamin C, 74 times more Vitamin E and more Vitamin K than Enoki Mushrooms.
• While 1 lb of Raw Enoki Mushrooms contains 12.5 times more Vitamin B1, 6.7 times more Vitamin B2, 12.7 times more Vitamin B3, 10 times more Vitamin B5 and 5.3 times more Vitamin B9 than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Enoki Mushrooms provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 1 pound of Enoki Mushrooms have insufficient amounts of Vitamin C, Vitamin E and Vitamin K
• Both Drained Canned Carrots with Salt as well as Raw Enoki Mushrooms have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Carrots with Salt vs Enoki Mushrooms:

• 1 pound of Canned Carrots with Salt has more Calcium, 6 times more Manganese and 80.7 times more Sodium than Enoki Mushrooms.
• While 1 lb of Raw Enoki Mushrooms contains 1.8 times more Iron, 2 times more Magnesium, 4.4 times more Phosphorus, 2 times more Potassium, 5.5 times more Selenium and 2.5 times more Zinc than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Enoki Mushrooms contain similar levels of Copper and Water per one pound.
• 1 pound of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium
• 1 pound of Enoki Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Carrots with Salt has 11.3 times more Sugars than Enoki Mushrooms.
• While 1 lb of Raw Enoki Mushrooms contains 3.7 times more Omega 3, 1.4 times more Carbohydrate, 1.8 times more Fiber and 4.2 times more Protein than Drained Canned Carrots with Salt.
• 1 pound of Canned Carrots with Salt provide inadequate amounts of Omega 3 and Protein
• Both Drained Canned Carrots with Salt as well as Raw Enoki Mushrooms provide inadequate amounts of Energy and Omega 6 in one pound.