Comparing Nutrients in 300 calories Canned Carrots with Liquids and Salt VS Shiitake Mushrooms

Weight per 300 calories

• Canned Carrots with Liquids and Salt: 1304g
• Shiitake Mushrooms: 882g

Raw Shiitake Mushrooms have 1.5 times more energy per unit of mass than Canned Carrots Solids and Liquids with Salt, which is low in comparison to other foods. Canned Carrots with Liquids and Salt having very low energy density.

Discover which food has more nutrients per 300 calories - Canned Carrots with Liquids and Salt or Shiitake Mushrooms?

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Shiitake Mushrooms	22%	11%	67%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Shiitake Mushrooms	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.83g	4.46% 4.32g	97g per day for Men 19-50 years
Saturated Fat	1% 0.33g	NA	32g per day for Men 19-50 years
Omega 3	6.52% 0.1g	NA	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	54% 70g	46% 60g	130g per day for Men 19-50 years
Sugars	44.3% 32g	29% 21g	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	0% 0g	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	% 21g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	61.8% 23.5g	58% 22g	38g per day for Men 19-50 years
Protein	13.5% 7.57g	35.3% 19.8g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Shiitake Mushrooms	Recommended Dietary Allowance
Vitamin A	888% 7996μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.7% 0.25mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	147% 1.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.3% 5.5mg	214% 34.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.3% 1.8mg	265% 13.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	112% 1.46mg	199% 2.6mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	178% 53.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	26% 104μg	28.7% 115μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	29% 26mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	26.5% 159IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	63.5% 9.52mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	107% 128μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Shiitake Mushrooms	Recommended Dietary Allowance
Calcium	40.4% 404mg	1.76% 17.6mg	1000mg per day for Men 19-50 years
Copper	149% 1.34mg	139% 1.25mg	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	84.8% 6.8mg	45.2% 3.6mg	8mg per day for Men 19-50 years
Magnesium	28% 117mg	42% 176mg	420mg per day for Men 19-50 years
Manganese	255% 5.87mg	88.2% 2.03mg	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	37.3% 261mg	141% 988mg	700mg per day for Men 19-50 years
Potassium	66.4% 2257mg	79% 2682mg	3400mg per day for Men 19-50 years
Selenium	9.5% 5.2μg	91% 50.3μg	55μg per day for Men 19-50 years
Sodium	209% 3130mg	5.3% 79.4mg	1500mg per day for Men 19-50 years
Zinc	34.4% 3.8mg	82.6% 9.1mg	11mg per day for Men 19-50 years
Water	32.8% 1213g	21.4% 792g	3700g per day for Men 19-50 years

Canned Carrots With Liquids And Salt VS Shiitake Mushrooms Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Carrots with Liquids and Salt or Shiitake Mushrooms?

Lets compare vitamin content per 300 calories of Canned Carrots with Liquids and Salt vs Shiitake Mushrooms:

• 300 calories of Canned Carrots with Liquids and Salt have 1.9 times more Vitamin B1 than Shiitake Mushrooms.
• While 300 kcal of Raw Shiitake Mushrooms contain 5.4 times more Vitamin B2, 6.2 times more Vitamin B3, 7.3 times more Vitamin B5, 1.8 times more Vitamin B6 and more Vitamin D than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Shiitake Mushrooms provide similar amounts of Vitamin B9 per 300 calories.
• 300 calories of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin D

Comparing minerals per 300 calories for Canned Carrots with Liquids and Salt vs Shiitake Mushrooms:

• 300 calories of Canned Carrots with Liquids and Salt have 22.9 times more Calcium, 1.9 times more Iron, 2.9 times more Manganese, 39.4 times more Sodium and 1.5 times more Water than Shiitake Mushrooms.
• While 300 kcal of Raw Shiitake Mushrooms contain 1.5 times more Magnesium, 3.8 times more Phosphorus, 9.6 times more Selenium and 2.4 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Shiitake Mushrooms contain similar levels of Copper and Potassium per 300 calories.
• 300 calories of Shiitake Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Carrots with Liquids and Salt have 1.5 times more Sugars than Shiitake Mushrooms.
• While 300 kcal of Raw Shiitake Mushrooms contain 2.6 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Shiitake Mushrooms offer comparable quantities of Energy, Carbohydrate and Fiber per 300 calories.