Comparing Nutrients in 300 calories Boiled Carrots VS Oyster Mushrooms

Weight per 300 calories

• Boiled Carrots: 857g
• Oyster Mushrooms: 909g

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 Oyster Mushrooms?

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Oyster Mushrooms	32%	9%	59%

Macro Nutrients

	Boiled Carrots	Oyster Mushrooms	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	3.84% 3.73g	97g per day for Men 19-50 years
Saturated Fat	0.8% 0.26g	1.76% 0.56g	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	6.58% 1.1g	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	42.6% 55.4g	130g per day for Men 19-50 years
Sugars	40.8% 29.6g	14% 10g	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	% 10g	g per day for Men 19-50 years
Sucrose	% 23g	% 0g	g per day for Men 19-50 years
Fiber	67.7% 25.7g	55% 21g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	53.7% 30g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Oyster Mushrooms	Recommended Dietary Allowance
Vitamin A	811% 7303μg	2.02% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47% 0.57mg	95% 1.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	244% 3.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	282% 45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.8% 2mg	235% 11.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	77% 1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	213% 64μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	30% 120μg	86.4% 345μg	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	44% 264IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	59% 8.83mg	0% 0mg	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	Oyster Mushrooms	Recommended Dietary Allowance
Calcium	25.7% 257mg	2.73% 27.3mg	1000mg per day for Men 19-50 years
Copper	16% 0.15mg	246% 2.2mg	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	151% 12mg	8mg per day for Men 19-50 years
Magnesium	20.4% 85.7mg	39% 164mg	420mg per day for Men 19-50 years
Manganese	57.8% 1.33mg	44.7% 1.03mg	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	36.7% 257mg	156% 1091mg	700mg per day for Men 19-50 years
Potassium	59.2% 2014mg	112% 3818mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	43% 23.6μg	55μg per day for Men 19-50 years
Sodium	33% 497mg	11% 164mg	1500mg per day for Men 19-50 years
Zinc	15.6% 1.7mg	63.6% 7mg	11mg per day for Men 19-50 years
Water	21% 773g	22% 811g	3700g per day for Men 19-50 years

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

• Boiled and Drained Carrots have 401.7 times more Vitamin A, 1.3 times more Vitamin B6, more Vitamin C, more Vitamin E and more Vitamin K than Raw Oyster Mushrooms.
• While Raw Oyster Mushrooms contain 2 times more Vitamin B1, 8.4 times more Vitamin B2, 8.1 times more Vitamin B3, 5.9 times more Vitamin B5, 2.9 times more Vitamin B9 and more Vitamin D than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Raw Oyster Mushrooms have insufficient amounts of Vitamin B12 in 300 kcal.

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

• Boiled and Drained Carrots have 9.4 times more Calcium, 1.3 times more Manganese and 3 times more Sodium than Raw Oyster Mushrooms.
• While Raw Oyster Mushrooms contain 15.2 times more Copper, 4.1 times more Iron, 1.9 times more Magnesium, 4.2 times more Phosphorus, 1.9 times more Potassium, 3.9 times more Selenium and 4.1 times more Zinc than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raw Oyster Mushrooms have similar amounts of Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Carrots have 1.3 times more Carbohydrate, 2.9 times more Sugars, more Fructose and 1.2 times more Fiber than Raw Oyster Mushrooms.
• While Raw Oyster Mushrooms contain 2.4 times more Fat, 1.5 times more Omega 6 and 4.6 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raw Oyster Mushrooms have similar amounts of Energy per 300 kcal.
• Both Boiled and Drained Carrots as well as Raw Oyster Mushrooms have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.