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

Macros Ratio

	Protein	Fat	Carbs
Cooked Shiitake Mushrooms	9%	3%	88%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Cooked Shiitake Mushrooms	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	8.76% 254kcal	3.6% 104kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	2.27% 0.036g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	1.5% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.2% 65.3g	18.7% 24.4g	130g per day for Men 19-50 years
Sugars	24% 17.4g	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	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	25% 9.53g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	12.6% 7.08g	4.7% 2.63g	56g per day for Men 19-50 years

Vitamins

	Cooked Shiitake 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	14% 0.17mg	7.2% 0.086mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	59.3% 0.77mg	9.42% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.5% 6.8mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	326% 16.3mg	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55.5% 0.72mg	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	24% 95μg	9.07% 36.3μg	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	1.5% 1.36mg	10% 9.07mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	21% 127IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	22% 3.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	37% 44.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Shiitake Mushrooms	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	452% 4.06mg	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	25% 2mg	29.5% 2.36mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	40.2% 0.93mg	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	18.8% 132mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	15.6% 531mg	23% 785mg	3400mg per day for Men 19-50 years
Selenium	205% 112μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	72.6% 1089mg	1500mg per day for Men 19-50 years
Zinc	55% 6.03mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	10.2% 379g	11.4% 422g	3700g per day for Men 19-50 years

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

• Cooked Shiitake Mushrooms no Salt have 1.9 times more Vitamin B1, 6.3 times more Vitamin B2, 3.6 times more Vitamin B3, 25.8 times more Vitamin B5, 1.4 times more Vitamin B6, 2.6 times more Vitamin B9 and more Vitamin D than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain more Vitamin A, 6.7 times more Vitamin C, more Vitamin E and more Vitamin K than Cooked Shiitake Mushrooms no Salt.
• Both Cooked Shiitake Mushrooms no Salt as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 in 1 lb.

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

• Cooked Shiitake Mushrooms no Salt have 8.7 times more Copper, 1.6 times more Magnesium, 1.5 times more Phosphorus, 62 times more Selenium and 4.6 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 10.3 times more Calcium, 2.2 times more Manganese, 1.5 times more Potassium and 60 times more Sodium than Cooked Shiitake Mushrooms no Salt.
• Both Cooked Shiitake Mushrooms no Salt and Canned Carrots Solids and Liquids with Salt have similar amounts of Iron and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cooked Shiitake Mushrooms no Salt have 2.4 times more Energy, 2.7 times more Carbohydrate, 1.6 times more Sugars and 2.7 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Cooked Shiitake Mushrooms no Salt and Canned Carrots Solids and Liquids with Salt have similar amounts of Fiber per 1 lb.
• Both Cooked Shiitake Mushrooms no Salt as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.