Comparing Nutrients in 300 calories Boiled Carrots VS Maitake Mushrooms

Weight per 300 calories

• Boiled Carrots: 857g
• Maitake Mushrooms: 968g

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 Maitake Mushrooms?

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Maitake Mushrooms	21%	5%	74%

Macro Nutrients

	Boiled Carrots	Maitake Mushrooms	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	1.9% 1.84g	97g per day for Men 19-50 years
Saturated Fat	0.8% 0.26g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	0.54% 0.009g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	4.4% 0.75g	5.12% 0.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70.5g	52% 67.5g	130g per day for Men 19-50 years
Sugars	40.8% 29.6g	27.6% 20g	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	% 17g	g per day for Men 19-50 years
Sucrose	% 23g	% 0g	g per day for Men 19-50 years
Fiber	67.7% 25.7g	68.8% 26g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	33.5% 18.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Maitake Mushrooms	Recommended Dietary Allowance
Vitamin A	811% 7303μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47% 0.57mg	118% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	180% 2.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	398% 63.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.8% 2mg	52.3% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	41.7% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1052% 315μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	30% 120μg	51% 203μg	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	34.3% 31mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	1811% 10868IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	59% 8.83mg	0.65% 0.097mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	98% 117μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Maitake Mushrooms	Recommended Dietary Allowance
Calcium	25.7% 257mg	0.97% 9.68mg	1000mg per day for Men 19-50 years
Copper	16% 0.15mg	271% 2.44mg	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	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	20.4% 85.7mg	23% 97mg	420mg per day for Men 19-50 years
Manganese	57.8% 1.33mg	25% 0.57mg	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	102% 716mg	700mg per day for Men 19-50 years
Potassium	59.2% 2014mg	58% 1974mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	38.7% 21.3μg	55μg per day for Men 19-50 years
Sodium	33% 497mg	0.65% 9.68mg	1500mg per day for Men 19-50 years
Zinc	15.6% 1.7mg	66% 7.26mg	11mg per day for Men 19-50 years
Water	21% 773g	23.6% 875g	3700g per day for Men 19-50 years

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

• Boiled and Drained Carrots have more Vitamin A, 2.4 times more Vitamin B6, more Vitamin C, 91.2 times more Vitamin E and more Vitamin K than Raw Maitake Mushrooms.
• While Raw Maitake Mushrooms contain 2.5 times more Vitamin B1, 6.2 times more Vitamin B2, 11.5 times more Vitamin B3, 1.3 times more Vitamin B5, 1.7 times more Vitamin B9 and more Vitamin D than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Raw Maitake Mushrooms have insufficient amounts of Vitamin B12 in 300 kcal.

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

• Boiled and Drained Carrots have 26.6 times more Calcium, 2.3 times more Manganese and 51.4 times more Sodium than Raw Maitake Mushrooms.
• While Raw Maitake Mushrooms contain 16.7 times more Copper, 2.8 times more Phosphorus, 3.5 times more Selenium and 4.2 times more Zinc than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raw Maitake Mushrooms have similar amounts of Iron, Magnesium, Potassium and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Carrots have 1.5 times more Sugars and more Fructose than Raw Maitake Mushrooms.
• While Raw Maitake Mushrooms contain 2.9 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raw Maitake Mushrooms have similar amounts of Energy, Omega 6, Carbohydrate and Fiber per 300 kcal.
• Both Boiled and Drained Carrots as well as Raw Maitake Mushrooms have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.