Comparing Nutrients in 300 calories Carrots VS Boiled White Mushrooms

Weight per 300 calories

• Carrots: 732g
• Boiled White Mushrooms: 1071g

Carrots have 1.5 times more energy per 100g than Boiled White Mushrooms. It has low energy density when compared to other foods. Boiled and Drained White Mushrooms having very low energy density.

Which food has more nutrients per 300 calories - Carrots or Boiled White Mushrooms?

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Boiled White Mushrooms	25%	12%	63%

Macro Nutrients

	Carrots	Boiled White Mushrooms	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.76g	5.2% 5.04g	97g per day for Men 19-50 years
Saturated Fat	0.73% 0.23g	2.04% 0.65g	32g per day for Men 19-50 years
Omega 3	0.91% 0.015g	0.67% 0.011g	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	11.3% 1.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70g	43.6% 56.7g	130g per day for Men 19-50 years
Sugars	48% 34.7g	34.6% 25g	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	5.55% 4.02g	NA	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	% 4.3g	NA	g per day for Men 19-50 years
Sucrose	% 26.3g	NA	g per day for Men 19-50 years
Fiber	54% 20.5g	62% 23.6g	38g per day for Men 19-50 years
Protein	12% 6.8g	41.5% 23.3g	56g per day for Men 19-50 years

Vitamins

	Carrots	Boiled White Mushrooms	Recommended Dietary Allowance
Vitamin A	679% 6110μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.2% 0.48mg	65% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.6% 0.42mg	247% 3.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	299% 47.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	463% 23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77.7% 1mg	78.3% 1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	54% 16.2μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	34.8% 139μg	48.2% 193μg	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	48% 43mg	47.6% 43mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	14.3% 85.7IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	32% 4.83mg	0.71% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	80.5% 97μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Boiled White Mushrooms	Recommended Dietary Allowance
Calcium	24% 241mg	6.43% 64.3mg	1000mg per day for Men 19-50 years
Copper	36.6% 0.33mg	600% 5.4mg	0.9mg per day for Men 19-50 years
Fluoride	0.59% 23.4μg	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	27.4% 2.2mg	233% 18.6mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	30.6% 129mg	420mg per day for Men 19-50 years
Manganese	45.5% 1.05mg	53.6% 1.23mg	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	36.6% 256mg	133% 932mg	700mg per day for Men 19-50 years
Potassium	69% 2341mg	112% 3814mg	3400mg per day for Men 19-50 years
Selenium	1.33% 0.73μg	232% 128μg	55μg per day for Men 19-50 years
Sodium	33.7% 505mg	1.43% 21.4mg	1500mg per day for Men 19-50 years
Zinc	16% 1.76mg	84.7% 9.32mg	11mg per day for Men 19-50 years
Water	17.5% 646g	26.4% 976g	3700g per day for Men 19-50 years

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

• Raw Carrots have more Vitamin A, 45.1 times more Vitamin E and more Vitamin K than Boiled and Drained White Mushrooms.
• While Boiled and Drained White Mushrooms contain 1.6 times more Vitamin B1, 7.6 times more Vitamin B2, 6.6 times more Vitamin B3, 11.6 times more Vitamin B5, 1.4 times more Vitamin B9 and more Vitamin D than Raw Carrots.
• Both Raw Carrots and Boiled and Drained White Mushrooms have similar amounts of Vitamin B6 and Vitamin C per 300 kcal.
• Both Raw Carrots as well as Boiled and Drained White Mushrooms have insufficient amounts of Vitamin B12 in 300 kcal.

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

• Raw Carrots have 3.8 times more Calcium and 23.6 times more Sodium than Boiled and Drained White Mushrooms.
• While Boiled and Drained White Mushrooms contain 16.4 times more Copper, 8.5 times more Iron, 1.5 times more Magnesium, 3.6 times more Phosphorus, 1.6 times more Potassium, 174.3 times more Selenium, 5.3 times more Zinc and 1.5 times more Water than Raw Carrots.
• Both Raw Carrots and Boiled and Drained White Mushrooms have similar amounts of Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Carrots have 1.2 times more Carbohydrate and 1.4 times more Sugars than Boiled and Drained White Mushrooms.
• While Boiled and Drained White Mushrooms contain 2.9 times more Fat, 2.6 times more Omega 6 and 3.4 times more Protein than Raw Carrots.
• Both Raw Carrots and Boiled and Drained White Mushrooms have similar amounts of Energy and Fiber per 300 kcal.
• Both Raw Carrots as well as Boiled and Drained White Mushrooms have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.