Comparing Nutrients in 1 pound Canned Carrots with Salt VS Cooked Shiitake Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Cooked Shiitake Mushrooms	9%	3%	88%

Macro Nutrients

	Canned Carrots with Salt	Cooked Shiitake Mushrooms	Recommended Dietary Allowance
Energy	3.9% 113kcal	8.76% 254kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	0.83% 0.14g	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	50.2% 65.3g	130g per day for Men 19-50 years
Sugars	15.5% 11.2g	24% 17.4g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	18% 6.8g	25% 9.53g	38g per day for Men 19-50 years
Protein	5.2% 2.9g	12.6% 7.08g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Cooked Shiitake Mushrooms	Recommended Dietary Allowance
Vitamin A	281% 2531μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.8% 0.082mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	59.3% 0.77mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.6% 2.5mg	42.5% 6.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.2% 0.61mg	326% 16.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	55.5% 0.72mg	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	10.2% 41μg	24% 95μg	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	1.5% 1.36mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	21% 127IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	22.4% 3.36mg	0% 0mg	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	Cooked Shiitake Mushrooms	Recommended Dietary Allowance
Calcium	11.3% 113mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	52.4% 0.47mg	452% 4.06mg	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	25% 2mg	8mg per day for Men 19-50 years
Magnesium	8.64% 36.3mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	88.7% 2.04mg	40.2% 0.93mg	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	18.8% 132mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	15.6% 531mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	205% 112μg	55μg per day for Men 19-50 years
Sodium	73% 1098mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.18mg	55% 6.03mg	11mg per day for Men 19-50 years
Water	11.4% 422g	10.2% 379g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Canned Carrots with Salt versus 1 lb of Cooked Shiitake 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 Cooked Shiitake Mushrooms:

• 1 pound of Canned Carrots with Salt has more Vitamin A, 9 times more Vitamin C, more Vitamin E and more Vitamin K than Cooked Shiitake Mushrooms.
• While 1 lb of Cooked Shiitake Mushrooms no Salt contains 2.1 times more Vitamin B1, 5.7 times more Vitamin B2, 2.7 times more Vitamin B3, 26.6 times more Vitamin B5, 1.4 times more Vitamin B6, 2.3 times more Vitamin B9 and more Vitamin D than Drained Canned Carrots with Salt.
• 1 pound of Canned Carrots with Salt have insufficient amounts of Vitamin B1 and Vitamin D
• 1 pound of Cooked Shiitake Mushrooms have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Drained Canned Carrots with Salt as well as Cooked Shiitake Mushrooms no Salt have insufficient amounts of Vitamin B12 in one pound.

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

• 1 pound of Canned Carrots with Salt has 8.3 times more Calcium, 1.5 times more Iron, 2.2 times more Manganese, 1.5 times more Potassium and 60.5 times more Sodium than Cooked Shiitake Mushrooms.
• While 1 lb of Cooked Shiitake Mushrooms no Salt contains 8.6 times more Copper, 1.8 times more Magnesium, 62 times more Selenium and 5.1 times more Zinc than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Cooked Shiitake Mushrooms contain similar levels of Phosphorus and Water per one pound.
• 1 pound of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium
• 1 pound of Cooked Shiitake Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Cooked Shiitake Mushrooms no Salt contains 2.6 times more Carbohydrate, 1.5 times more Sugars, 1.4 times more Fiber and 2.4 times more Protein than Drained Canned Carrots with Salt.
• 1 pound of Canned Carrots with Salt provide inadequate amounts of Protein
• Both Drained Canned Carrots with Salt as well as Cooked Shiitake Mushrooms no Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in one pound.