Comparing Nutrients in 300 calories Cooked Frozen Carrots VS Enoki Mushrooms

Weight per 300 calories

• Cooked Frozen Carrots: 811g
• Enoki Mushrooms: 811g

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

Discover which food has more nutrients per 300 calories - Cooked Frozen Carrots or Enoki Mushrooms?

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Enoki Mushrooms	24%	6%	70%

Macro Nutrients

	Cooked Frozen Carrots	Enoki Mushrooms	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.7% 5.5g	2.42% 2.35g	97g per day for Men 19-50 years
Saturated Fat	3.04% 0.97g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	22.3% 0.36g	20.8% 0.33g	1.6g per day for Men 19-50 years
Omega 6	13.8% 2.34g	3.9% 0.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.2% 62.7g	48.7% 63.3g	130g per day for Men 19-50 years
Sugars	45.6% 33g	2.46% 1.8g	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	3.13% 2.27g	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	% 2.9g	% 1.8g	g per day for Men 19-50 years
Sucrose	% 28g	% 0g	g per day for Men 19-50 years
Fiber	70.4% 26.8g	57.6% 22g	38g per day for Men 19-50 years
Protein	8.4% 4.7g	38.5% 21.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Enoki Mushrooms	Recommended Dietary Allowance
Vitamin A	762% 6859μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.3% 0.24mg	152% 1.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	125% 1.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.37mg	356% 57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.2% 1.4mg	219% 11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.4% 0.68mg	62.4% 0.81mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	338% 101μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22.3% 89μg	97% 389μg	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	20.7% 18.6mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	6.76% 40.5IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	54.6% 8.2mg	0.54% 0.081mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	92% 110μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Enoki Mushrooms	Recommended Dietary Allowance
Calcium	28.4% 284mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	74% 0.66mg	96% 0.87mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	53.7% 4.3mg	117% 9.32mg	8mg per day for Men 19-50 years
Magnesium	21.2% 89mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	59% 1.35mg	26.4% 0.61mg	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% 251mg	122% 851mg	700mg per day for Men 19-50 years
Potassium	45.8% 1557mg	85.6% 2911mg	3400mg per day for Men 19-50 years
Selenium	8.85% 4.86μg	32.4% 18μg	55μg per day for Men 19-50 years
Sodium	32% 478mg	1.62% 24.3mg	1500mg per day for Men 19-50 years
Zinc	25.8% 2.84mg	48% 5.27mg	11mg per day for Men 19-50 years
Water	19.8% 732g	19.4% 716g	3700g per day for Men 19-50 years

Cooked Frozen Carrots VS Enoki Mushrooms Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cooked Frozen Carrots or Enoki Mushrooms?

Lets compare vitamin content per 300 calories of Cooked Frozen Carrots vs Enoki Mushrooms:

• 300 calories of Cooked Frozen Carrots have more Vitamin C, 101 times more Vitamin E and more Vitamin K than Enoki Mushrooms.
• While 300 kcal of Raw Enoki Mushrooms contain 7.5 times more Vitamin B1, 5.4 times more Vitamin B2, 16.9 times more Vitamin B3, 7.8 times more Vitamin B5, 4.4 times more Vitamin B9 and more Vitamin D than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Enoki Mushrooms provide similar amounts of Vitamin B6 per 300 calories.
• 300 calories of Cooked Frozen Carrots have insufficient amounts of Vitamin D
• 300 calories of Enoki Mushrooms have insufficient amounts of Vitamin C, Vitamin E and Vitamin K
• Both Boiled and Drained Frozen Carrots as well as Raw Enoki Mushrooms have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Cooked Frozen Carrots vs Enoki Mushrooms:

• 300 calories of Cooked Frozen Carrots have more Calcium, 2.2 times more Manganese and 19.7 times more Sodium than Enoki Mushrooms.
• While 300 kcal of Raw Enoki Mushrooms contain 1.3 times more Copper, 2.2 times more Iron, 1.5 times more Magnesium, 3.4 times more Phosphorus, 1.9 times more Potassium, 3.7 times more Selenium and 1.9 times more Zinc than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Enoki Mushrooms contain similar levels of Water per 300 calories.
• 300 calories of Enoki Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cooked Frozen Carrots have 3.5 times more Omega 6, 18.5 times more Sugars and 1.2 times more Fiber than Enoki Mushrooms.
• While 300 kcal of Raw Enoki Mushrooms contain 4.6 times more Protein than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Enoki Mushrooms offer comparable quantities of Energy, Omega 3 and Carbohydrate per 300 calories.
• 300 calories of Enoki Mushrooms provide inadequate amounts of Omega 6