Comparing Nutrients in 300 calories Boiled Carrots VS Stir-Fried Shiitake Mushrooms

Weight per 300 calories

• Boiled Carrots: 857g
• Stir-Fried Shiitake Mushrooms: 769g

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 Stir-Fried Shiitake Mushrooms?

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Stir-Fried Shiitake Mushrooms	29%	7%	64%

Macro Nutrients

	Boiled Carrots	Stir-Fried 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	2.78% 2.7g	97g per day for Men 19-50 years
Saturated Fat	0.8% 0.26g	0.77% 0.25g	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	6.88% 1.17g	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	45.4% 59g	130g per day for Men 19-50 years
Sugars	40.8% 29.6g	3.2% 2.3g	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	% 2.3g	g per day for Men 19-50 years
Sucrose	% 23g	% 0g	g per day for Men 19-50 years
Fiber	67.7% 25.7g	73% 27.7g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	47.4% 26.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Stir-Fried Shiitake 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	63.5% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	162% 2.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	186% 29.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.8% 2mg	209% 10.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	103% 1.34mg	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	27% 108μg	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	27% 162IU	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	Stir-Fried Shiitake Mushrooms	Recommended Dietary Allowance
Calcium	25.7% 257mg	1.54% 15.4mg	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	51% 4.08mg	8mg per day for Men 19-50 years
Magnesium	20.4% 85.7mg	34.8% 146mg	420mg per day for Men 19-50 years
Manganese	57.8% 1.33mg	74.6% 1.7mg	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	122% 854mg	700mg per day for Men 19-50 years
Potassium	59.2% 2014mg	73.8% 2508mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	88% 48.5μg	55μg per day for Men 19-50 years
Sodium	33% 497mg	2.56% 38.5mg	1500mg per day for Men 19-50 years
Zinc	15.6% 1.7mg	67% 7.4mg	11mg per day for Men 19-50 years
Water	21% 773g	18.2% 675g	3700g per day for Men 19-50 years

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

• Boiled and Drained Carrots have more Vitamin A, more Vitamin C, more Vitamin E and more Vitamin K than Stir-Fried Shiitake Mushrooms.
• While Stir-Fried Shiitake Mushrooms contain 1.3 times more Vitamin B1, 5.6 times more Vitamin B2, 5.4 times more Vitamin B3, 5.3 times more Vitamin B5 and more Vitamin D than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Stir-Fried Shiitake Mushrooms have similar amounts of Vitamin B6 and Vitamin B9 per 300 kcal.
• Both Boiled and Drained Carrots as well as Stir-Fried Shiitake Mushrooms have insufficient amounts of Vitamin B12 in 300 kcal.

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

• Boiled and Drained Carrots have 16.7 times more Calcium and 12.9 times more Sodium than Stir-Fried Shiitake Mushrooms.
• While Stir-Fried Shiitake Mushrooms contain 8.6 times more Copper, 1.4 times more Iron, 1.7 times more Magnesium, 1.3 times more Manganese, 3.3 times more Phosphorus, 8.1 times more Selenium and 4.3 times more Zinc than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Stir-Fried Shiitake Mushrooms have similar amounts of Potassium and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Carrots have 12.8 times more Sugars and more Fructose than Stir-Fried Shiitake Mushrooms.
• While Stir-Fried Shiitake Mushrooms contain 1.6 times more Omega 6 and 4.1 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Stir-Fried Shiitake Mushrooms have similar amounts of Energy, Carbohydrate and Fiber per 300 kcal.
• Both Boiled and Drained Carrots as well as Stir-Fried Shiitake Mushrooms have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.