Comparing Nutrients in 1 pound Morel Mushrooms VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Morel Mushrooms	33%	13%	54%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Morel Mushrooms	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	4.85% 141kcal	3.6% 104kcal	2900kcal per day for Men 19-50 years
Fat	2.67% 2.6g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.29g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.27% 0.036g	1.6g per day for Men 19-50 years
Omega 6	5.74% 0.98g	1.5% 0.25g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.8% 23g	18.7% 24.4g	130g per day for Men 19-50 years
Sugars	3.75% 2.72g	15.4% 11g	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	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	% 2.72g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	33.4% 12.7g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	25.3% 14g	4.7% 2.63g	56g per day for Men 19-50 years

Vitamins

	Morel Mushrooms	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	309% 2781μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	7.2% 0.086mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	71.5% 0.93mg	9.42% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64% 10.2mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.5% 0.62mg	39% 0.51mg	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	9.07% 36.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	10% 9.07mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	156% 934IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	22% 3.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	37% 44.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Morel Mushrooms	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	19.5% 195mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	315% 2.83mg	52% 0.47mg	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	691% 55.2mg	29.5% 2.36mg	8mg per day for Men 19-50 years
Magnesium	20.5% 86mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	116% 2.66mg	88.7% 2.04mg	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	126% 880mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	55% 1864mg	23% 785mg	3400mg per day for Men 19-50 years
Selenium	18% 9.98μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	72.6% 1089mg	1500mg per day for Men 19-50 years
Zinc	83.7% 9.2mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	11% 406g	11.4% 422g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Morel Mushrooms vs Canned Carrots with Liquids and Salt:

• Raw Morel Mushrooms have 3.6 times more Vitamin B1, 7.6 times more Vitamin B2, 5.3 times more Vitamin B3, 3.2 times more Vitamin B5, 1.2 times more Vitamin B6 and more Vitamin D than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain more Vitamin A than Raw Morel Mushrooms.
• Both Raw Morel Mushrooms and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin B9 per 1 lb.

Comparing minerals per 1 pound for Morel Mushrooms vs Canned Carrots with Liquids and Salt:

• Raw Morel Mushrooms have 1.4 times more Calcium, 6.1 times more Copper, 23.4 times more Iron, 2.1 times more Magnesium, 1.3 times more Manganese, 9.7 times more Phosphorus, 2.4 times more Potassium, 5.5 times more Selenium and 7 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 11.4 times more Sodium than Raw Morel Mushrooms.
• Both Raw Morel Mushrooms and Canned Carrots Solids and Liquids with Salt have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Morel Mushrooms have 1.3 times more Energy, 3.8 times more Omega 6, 1.6 times more Fiber and 5.4 times more Protein than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 4.1 times more Sugars than Raw Morel Mushrooms.
• Both Raw Morel Mushrooms and Canned Carrots Solids and Liquids with Salt have similar amounts of Carbohydrate per 1 lb.
• Both Raw Morel Mushrooms as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Fat, Omega 3, Glucose and Sucrose in 1 lb.