Comparing Nutrients in 300 calories Boiled Carrots VS Shiitake Mushrooms

Weight per 300 calories

• Boiled Carrots: 857g
• Shiitake Mushrooms: 882g

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 Shiitake Mushrooms?

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Shiitake Mushrooms	22%	11%	67%

Macro Nutrients

	Boiled Carrots	Shiitake Mushrooms	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	4.46% 4.32g	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	46% 60g	130g per day for Men 19-50 years
Sugars	40.8% 29.6g	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	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	% 21g	g per day for Men 19-50 years
Sucrose	% 23g	% 0g	g per day for Men 19-50 years
Fiber	67.7% 25.7g	58% 22g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	35.3% 19.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Shiitake 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% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	147% 1.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	214% 34.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.8% 2mg	265% 13.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	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	30% 120μg	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	34.3% 31mg	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	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	Shiitake Mushrooms	Recommended Dietary Allowance
Calcium	25.7% 257mg	1.76% 17.6mg	1000mg per day for Men 19-50 years
Copper	16% 0.15mg	139% 1.25mg	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	45.2% 3.6mg	8mg per day for Men 19-50 years
Magnesium	20.4% 85.7mg	42% 176mg	420mg per day for Men 19-50 years
Manganese	57.8% 1.33mg	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	36.7% 257mg	141% 988mg	700mg per day for Men 19-50 years
Potassium	59.2% 2014mg	79% 2682mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	91% 50.3μg	55μg per day for Men 19-50 years
Sodium	33% 497mg	5.3% 79.4mg	1500mg per day for Men 19-50 years
Zinc	15.6% 1.7mg	82.6% 9.1mg	11mg per day for Men 19-50 years
Water	21% 773g	21.4% 792g	3700g per day for Men 19-50 years

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

• Boiled and Drained Carrots have 4.3 times more Vitamin B1 than Raw Shiitake Mushrooms.
• While Raw Shiitake Mushrooms contain 5.1 times more Vitamin B2, 6.2 times more Vitamin B3, 6.7 times more Vitamin B5, 2 times more Vitamin B6 and more Vitamin D than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raw Shiitake Mushrooms have similar amounts of Vitamin B9 per 300 kcal.

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

• Boiled and Drained Carrots have 14.6 times more Calcium and 6.3 times more Sodium than Raw Shiitake Mushrooms.
• While Raw Shiitake Mushrooms contain 8.6 times more Copper, 2.1 times more Magnesium, 1.5 times more Manganese, 3.8 times more Phosphorus, 1.3 times more Potassium, 8.4 times more Selenium and 5.3 times more Zinc than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raw Shiitake Mushrooms have similar amounts of Iron and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Carrots have 1.4 times more Sugars and more Fructose than Raw Shiitake Mushrooms.
• While Raw Shiitake Mushrooms contain 2.8 times more Fat and 3 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raw Shiitake Mushrooms have similar amounts of Energy, Carbohydrate and Fiber per 300 kcal.
• Both Boiled and Drained Carrots as well as Raw Shiitake Mushrooms have insufficient amounts of Glucose and Sucrose in 300 kcal.