Comparing Nutrients in 300 calories Enoki Mushrooms VS Canned Carrots with Salt

Weight per 300 calories

• Enoki Mushrooms: 811g
• Canned Carrots with Salt: 1200g

Enoki Mushrooms have 1.5 times more energy per 100g than Canned Carrots with Salt. It has low energy density when compared to other foods. Drained Canned Carrots with Salt having very low energy density.

Discover which food has more nutrients per 300 calories - Enoki Mushrooms or Canned Carrots with Salt?

Macros Ratio

	Protein	Fat	Carbs
Enoki Mushrooms	24%	6%	70%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Enoki Mushrooms	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.42% 2.35g	2.35% 2.28g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	1.35% 0.43g	32g per day for Men 19-50 years
Omega 3	20.8% 0.33g	8.25% 0.13g	1.6g per day for Men 19-50 years
Omega 6	3.9% 0.66g	5.58% 0.95g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.7% 63.3g	51% 66.5g	130g per day for Men 19-50 years
Sugars	2.46% 1.8g	41% 29.8g	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	0% 0g	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	% 1.8g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	57.6% 22g	47.4% 18g	38g per day for Men 19-50 years
Protein	38.5% 21.6g	13.7% 7.68g	56g per day for Men 19-50 years

Vitamins

	Enoki Mushrooms	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	NA	744% 6696μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	152% 1.82mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	125% 1.62mg	27.7% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	356% 57mg	41.4% 6.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	219% 11mg	32.4% 1.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62.4% 0.81mg	103% 1.34mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	338% 101μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	97% 389μg	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	0% 0mg	36% 32.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	6.76% 40.5IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.54% 0.081mg	59.2% 8.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	98% 118μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enoki Mushrooms	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	0% 0mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	96% 0.87mg	139% 1.25mg	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	117% 9.32mg	96% 7.68mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	26.4% 0.61mg	235% 5.4mg	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	122% 851mg	41% 288mg	700mg per day for Men 19-50 years
Potassium	85.6% 2911mg	63% 2148mg	3400mg per day for Men 19-50 years
Selenium	32.4% 18μg	8.73% 4.8μg	55μg per day for Men 19-50 years
Sodium	1.62% 24.3mg	194% 2904mg	1500mg per day for Men 19-50 years
Zinc	48% 5.27mg	28.4% 3.12mg	11mg per day for Men 19-50 years
Water	19.4% 716g	30% 1115g	3700g per day for Men 19-50 years

Enoki Mushrooms VS Canned Carrots With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Enoki Mushrooms or Canned Carrots with Salt?

Lets compare vitamin content per 300 calories of Enoki Mushrooms vs Canned Carrots with Salt:

• 300 calories of Enoki Mushrooms have 8.4 times more Vitamin B1, 4.5 times more Vitamin B2, 8.6 times more Vitamin B3, 6.8 times more Vitamin B5, 3.6 times more Vitamin B9 and more Vitamin D than Canned Carrots with Salt.
• While 300 kcal of Drained Canned Carrots with Salt contain 1.7 times more Vitamin B6, more Vitamin C, 109.5 times more Vitamin E and more Vitamin K than Raw Enoki Mushrooms.
• 300 calories of Enoki Mushrooms have insufficient amounts of Vitamin C, Vitamin E and Vitamin K
• 300 calories of Canned Carrots with Salt have insufficient amounts of Vitamin D
• Both Raw Enoki Mushrooms as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Enoki Mushrooms vs Canned Carrots with Salt:

• 300 calories of Enoki Mushrooms have 1.2 times more Iron, 1.4 times more Magnesium, 3 times more Phosphorus, 1.4 times more Potassium, 3.7 times more Selenium and 1.7 times more Zinc than Canned Carrots with Salt.
• While 300 kcal of Drained Canned Carrots with Salt contain more Calcium, 1.4 times more Copper, 8.9 times more Manganese, 119.4 times more Sodium and 1.6 times more Water than Raw Enoki Mushrooms.
• 300 calories of Enoki Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Enoki Mushrooms have 2.5 times more Omega 3, 1.2 times more Fiber and 2.8 times more Protein than Canned Carrots with Salt.
• While 300 kcal of Drained Canned Carrots with Salt contain 16.7 times more Sugars than Raw Enoki Mushrooms.
• Both Enoki Mushrooms and Canned Carrots with Salt offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Raw Enoki Mushrooms as well as Drained Canned Carrots with Salt provide inadequate amounts of Omega 6 in 300 calories.