Comparing Nutrients in 300 calories Canned Carrots with Liquids and Salt VS Stir-Fried White Mushrooms

Weight per 300 calories

• Canned Carrots with Liquids and Salt: 1304g
• Stir-Fried White Mushrooms: 1154g

Both foods have similar energy densities which is very low in comparison to other foods.

Which food has more nutrients per 300 calories - Canned Carrots with Liquids and Salt or Stir-Fried White Mushrooms?

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Stir-Fried White Mushrooms	43%	9%	48%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.83g	3.93% 3.8g	97g per day for Men 19-50 years
Saturated Fat	1% 0.33g	1.44% 0.46g	32g per day for Men 19-50 years
Omega 3	6.52% 0.1g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	11% 1.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70g	36% 46.6g	130g per day for Men 19-50 years
Sugars	44.3% 32g	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	61.8% 23.5g	54.7% 20.8g	38g per day for Men 19-50 years
Protein	13.5% 7.57g	73.8% 41.3g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Vitamin A	888% 7996μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.7% 0.25mg	92% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	411% 5.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.3% 5.5mg	288% 46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.3% 1.8mg	335% 16.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	112% 1.46mg	37.3% 0.48mg	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	26% 104μg	57.7% 231μg	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	29% 26mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	15.4% 92IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	63.5% 9.52mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	107% 128μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Calcium	40.4% 404mg	4.6% 46mg	1000mg per day for Men 19-50 years
Copper	149% 1.34mg	373% 3.36mg	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	36% 2.9mg	8mg per day for Men 19-50 years
Magnesium	28% 117mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	255% 5.87mg	23.6% 0.54mg	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	173% 1212mg	700mg per day for Men 19-50 years
Potassium	66.4% 2257mg	134% 4569mg	3400mg per day for Men 19-50 years
Selenium	9.5% 5.2μg	292% 160μg	55μg per day for Men 19-50 years
Sodium	209% 3130mg	9.23% 138mg	1500mg per day for Men 19-50 years
Zinc	34.4% 3.8mg	59.8% 6.58mg	11mg per day for Men 19-50 years
Water	32.8% 1213g	28.4% 1051g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Canned Carrots with Liquids and Salt vs Stir-Fried White Mushrooms:

• Canned Carrots Solids and Liquids with Salt have more Vitamin A, 3 times more Vitamin B6, more Vitamin C, more Vitamin E and more Vitamin K than Stir-Fried White Mushrooms.
• While Stir-Fried White Mushrooms contain 4.5 times more Vitamin B1, 15.2 times more Vitamin B2, 8.4 times more Vitamin B3, 9.2 times more Vitamin B5, 2.2 times more Vitamin B9 and more Vitamin D than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Stir-Fried White Mushrooms have insufficient amounts of Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Canned Carrots with Liquids and Salt vs Stir-Fried White Mushrooms:

• Canned Carrots Solids and Liquids with Salt have 8.8 times more Calcium, 2.4 times more Iron, 10.8 times more Manganese and 22.6 times more Sodium than Stir-Fried White Mushrooms.
• While Stir-Fried White Mushrooms contain 2.5 times more Copper, 4.6 times more Phosphorus, 2 times more Potassium, 30.7 times more Selenium and 1.7 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Stir-Fried White Mushrooms have similar amounts of Magnesium and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned Carrots Solids and Liquids with Salt have more Omega 3, 1.5 times more Carbohydrate and more Sugars than Stir-Fried White Mushrooms.
• While Stir-Fried White Mushrooms contain 2.1 times more Fat, 2.5 times more Omega 6 and 5.5 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Stir-Fried White Mushrooms have similar amounts of Energy and Fiber per 300 kcal.
• Both Canned Carrots Solids and Liquids with Salt as well as Stir-Fried White Mushrooms have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.