Comparing Nutrients in 1 pound UV Exposed Brown Mushrooms, Italian, Or Crimini VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
UV Exposed Brown Mushrooms, Italian, Or Crimini	36%	3%	61%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	UV Exposed Brown Mushrooms, Italian, Or Crimini	Boiled Carrots	Recommended Dietary Allowance
Energy	3.44% 100kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	1.07% 0.18g	2.32% 0.39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.5g	28.7% 37.3g	130g per day for Men 19-50 years
Sugars	10.8% 7.8g	21.6% 15.6g	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	2.25% 1.63g	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	% 1.8g	g per day for Men 19-50 years
Sucrose	NA	% 12.2g	g per day for Men 19-50 years
Fiber	7.16% 2.72g	36% 13.6g	38g per day for Men 19-50 years
Protein	20.2% 11.3g	6.16% 3.45g	56g per day for Men 19-50 years

Vitamins

	UV Exposed Brown Mushrooms, Italian, Or Crimini	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	429% 3865μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36% 0.43mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	171% 2.22mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	108% 17.2mg	18.3% 2.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	136% 6.8mg	21% 1.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.4% 0.5mg	53.4% 0.69mg	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	31.8% 127μg	16% 63.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	19% 0.45μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	18% 16.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	965% 5788IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.3% 0.045mg	31% 4.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	51.8% 62μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	UV Exposed Brown Mushrooms, Italian, Or Crimini	Boiled Carrots	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	252% 2.27mg	8.57% 0.077mg	0.9mg per day for Men 19-50 years
Fluoride	NA	5.4% 215μg	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	22.7% 1.8mg	19.3% 1.54mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	28% 0.64mg	30.6% 0.7mg	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	77.8% 544mg	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	59.8% 2032mg	31.4% 1066mg	3400mg per day for Men 19-50 years
Selenium	214% 118μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	17.5% 263mg	1500mg per day for Men 19-50 years
Zinc	45.4% 5mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	11.3% 418g	11% 409g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of UV Exposed Brown Mushrooms, Italian, Or Crimini vs Boiled Carrots:

• Raw Brown Mushrooms, Italian, Or Crimini Exposed to UV have 1.4 times more Vitamin B1, 11.1 times more Vitamin B2, 5.9 times more Vitamin B3, 6.5 times more Vitamin B5, 2 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain more Vitamin A, 1.4 times more Vitamin B6, more Vitamin C, 103 times more Vitamin E and more Vitamin K than Raw Brown Mushrooms, Italian, Or Crimini Exposed to UV.

Comparing minerals per 1 pound for UV Exposed Brown Mushrooms, Italian, Or Crimini vs Boiled Carrots:

• Raw Brown Mushrooms, Italian, Or Crimini Exposed to UV have 29.4 times more Copper, 4 times more Phosphorus, 1.9 times more Potassium, 37.1 times more Selenium and 5.5 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.7 times more Calcium and 9.7 times more Sodium than Raw Brown Mushrooms, Italian, Or Crimini Exposed to UV.
• Both Raw Brown Mushrooms, Italian, Or Crimini Exposed to UV and Boiled and Drained Carrots have similar amounts of Iron, Magnesium, Manganese and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Brown Mushrooms, Italian, Or Crimini Exposed to UV have 3.3 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.6 times more Energy, 1.9 times more Carbohydrate, 2 times more Sugars and 5 times more Fiber than Raw Brown Mushrooms, Italian, Or Crimini Exposed to UV.
• Both Raw Brown Mushrooms, Italian, Or Crimini Exposed to UV as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.