Comparing Nutrients in 1 pound Morel Mushrooms VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Morel Mushrooms	33%	13%	54%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Morel Mushrooms	Boiled Carrots	Recommended Dietary Allowance
Energy	4.85% 141kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	2.67% 2.6g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.29g	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	5.74% 0.98g	2.32% 0.39g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.8% 23g	28.7% 37.3g	130g per day for Men 19-50 years
Sugars	3.75% 2.72g	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	0% 0g	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	% 2.72g	% 1.8g	g per day for Men 19-50 years
Sucrose	% 0g	% 12.2g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	36% 13.6g	38g per day for Men 19-50 years
Protein	25.3% 14g	6.16% 3.45g	56g per day for Men 19-50 years

Vitamins

	Morel Mushrooms	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	26% 0.31mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	71.5% 0.93mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64% 10.2mg	18.3% 2.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	21% 1.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.5% 0.62mg	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	10.2% 41μg	16% 63.5μg	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	18% 16.3mg	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	31% 4.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	51.8% 62μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Morel Mushrooms	Boiled Carrots	Recommended Dietary Allowance
Calcium	19.5% 195mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	315% 2.83mg	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	691% 55.2mg	19.3% 1.54mg	8mg per day for Men 19-50 years
Magnesium	20.5% 86mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	116% 2.66mg	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	126% 880mg	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	55% 1864mg	31.4% 1066mg	3400mg per day for Men 19-50 years
Selenium	18% 9.98μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	17.5% 263mg	1500mg per day for Men 19-50 years
Zinc	83.7% 9.2mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	11% 406g	11% 409g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Morel Mushrooms vs Boiled Carrots:

• Raw Morel Mushrooms have 4.7 times more Vitamin B2, 3.5 times more Vitamin B3, 1.9 times more Vitamin B5 and more Vitamin D than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain more Vitamin A and 1.6 times more Vitamin B9 than Raw Morel Mushrooms.
• Both Raw Morel Mushrooms and Boiled and Drained Carrots have similar amounts of Vitamin B1 and Vitamin B6 per 1 lb.

Comparing minerals per 1 pound for Morel Mushrooms vs Boiled Carrots:

• Raw Morel Mushrooms have 1.4 times more Calcium, 36.8 times more Copper, 35.8 times more Iron, 1.9 times more Magnesium, 3.8 times more Manganese, 6.5 times more Phosphorus, 1.7 times more Potassium, 3.1 times more Selenium and 10.2 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2.8 times more Sodium than Raw Morel Mushrooms.
• Both Raw Morel Mushrooms and Boiled and Drained Carrots have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Morel Mushrooms have 2.5 times more Omega 6 and 4.1 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.6 times more Carbohydrate and 5.8 times more Sugars than Raw Morel Mushrooms.
• Both Raw Morel Mushrooms and Boiled and Drained Carrots have similar amounts of Energy and Fiber per 1 lb.
• Both Raw Morel Mushrooms as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 3, Fructose, Glucose and Sucrose in 1 lb.