Comparing Nutrients in 300 calories Boiled Carrots VS Chanterelle Mushrooms

Weight per 300 calories

• Boiled Carrots: 857g
• Chanterelle Mushrooms: 938g

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

Which food has more nutrients per 300 calories - Boiled Carrots or Chanterelle Mushrooms?

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Chanterelle Mushrooms	16%	12%	72%

Macro Nutrients

	Boiled Carrots	Chanterelle Mushrooms	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	5.12% 4.97g	97g per day for Men 19-50 years
Saturated Fat	0.8% 0.26g	NA	32g per day for Men 19-50 years
Omega 3	0.54% 0.009g	NA	1.6g per day for Men 19-50 years
Omega 6	4.4% 0.75g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	54% 70.5g	49.5% 64.3g	130g per day for Men 19-50 years
Sugars	40.8% 29.6g	15% 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	4.26% 3.1g	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	% 3.43g	% 11g	g per day for Men 19-50 years
Sucrose	% 23g	% 0g	g per day for Men 19-50 years
Fiber	67.7% 25.7g	94% 35.6g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Chanterelle Mushrooms	Recommended Dietary Allowance
Vitamin A	811% 7303μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47% 0.57mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	155% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	239% 38.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.8% 2mg	203% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	31.7% 0.41mg	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	30% 120μg	4.7% 18.8μg	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	34.3% 31mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	331% 1988IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	59% 8.83mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	98% 117μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Chanterelle Mushrooms	Recommended Dietary Allowance
Calcium	25.7% 257mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	16% 0.15mg	368% 3.3mg	0.9mg per day for Men 19-50 years
Fluoride	10% 407μg	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	36.4% 2.9mg	407% 32.5mg	8mg per day for Men 19-50 years
Magnesium	20.4% 85.7mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	57.8% 1.33mg	117% 2.7mg	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	36.7% 257mg	76.3% 534mg	700mg per day for Men 19-50 years
Potassium	59.2% 2014mg	140% 4744mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	37.5% 20.6μg	55μg per day for Men 19-50 years
Sodium	33% 497mg	5.63% 84.4mg	1500mg per day for Men 19-50 years
Zinc	15.6% 1.7mg	60.5% 6.66mg	11mg per day for Men 19-50 years
Water	21% 773g	22.8% 842g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Carrots vs Chanterelle Mushrooms:

• Boiled and Drained Carrots have 4 times more Vitamin B1, 3.2 times more Vitamin B6 and 6.4 times more Vitamin B9 than Raw Chanterelle Mushrooms.
• While Raw Chanterelle Mushrooms contain 5.3 times more Vitamin B2, 6.9 times more Vitamin B3, 5.1 times more Vitamin B5 and more Vitamin D than Boiled and Drained Carrots.

Comparing minerals per 300 calories for Boiled Carrots vs Chanterelle Mushrooms:

• Boiled and Drained Carrots have 1.8 times more Calcium and 5.9 times more Sodium than Raw Chanterelle Mushrooms.
• While Raw Chanterelle Mushrooms contain 22.7 times more Copper, 11.2 times more Iron, 1.4 times more Magnesium, 2 times more Manganese, 2.1 times more Phosphorus, 2.4 times more Potassium, 3.4 times more Selenium and 3.9 times more Zinc than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raw Chanterelle Mushrooms have similar amounts of Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Carrots have 2.7 times more Sugars and more Fructose than Raw Chanterelle Mushrooms.
• While Raw Chanterelle Mushrooms contain 3.2 times more Fat, 1.4 times more Fiber and 2.1 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raw Chanterelle Mushrooms have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Boiled and Drained Carrots as well as Raw Chanterelle Mushrooms have insufficient amounts of Glucose and Sucrose in 300 kcal.