Comparing Nutrients in 300 calories Shiitake Mushrooms VS Canned Carrots with Liquids and Salt

Weight per 300 calories

• Shiitake Mushrooms: 882g
• Canned Carrots with Liquids and Salt: 1304g

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

Which food has more nutrients per 300 calories - Shiitake Mushrooms or Canned Carrots with Liquids and Salt?

Macros Ratio

	Protein	Fat	Carbs
Shiitake Mushrooms	22%	11%	67%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Shiitake Mushrooms	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.46% 4.32g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	NA	1% 0.33g	32g per day for Men 19-50 years
Omega 3	NA	6.52% 0.1g	1.6g per day for Men 19-50 years
Omega 6	NA	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46% 60g	54% 70g	130g per day for Men 19-50 years
Sugars	29% 21g	44.3% 32g	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	% 21g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	58% 22g	61.8% 23.5g	38g per day for Men 19-50 years
Protein	35.3% 19.8g	13.5% 7.57g	56g per day for Men 19-50 years

Vitamins

	Shiitake Mushrooms	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	NA	888% 7996μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	147% 1.9mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	214% 34.2mg	34.3% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	265% 13.2mg	36.3% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	199% 2.6mg	112% 1.46mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	178% 53.4μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	28.7% 115μg	26% 104μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	29% 26mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	26.5% 159IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	63.5% 9.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	107% 128μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Shiitake Mushrooms	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	1.76% 17.6mg	40.4% 404mg	1000mg per day for Men 19-50 years
Copper	139% 1.25mg	149% 1.34mg	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	45.2% 3.6mg	84.8% 6.8mg	8mg per day for Men 19-50 years
Magnesium	42% 176mg	28% 117mg	420mg per day for Men 19-50 years
Manganese	88.2% 2.03mg	255% 5.87mg	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	141% 988mg	37.3% 261mg	700mg per day for Men 19-50 years
Potassium	79% 2682mg	66.4% 2257mg	3400mg per day for Men 19-50 years
Selenium	91% 50.3μg	9.5% 5.2μg	55μg per day for Men 19-50 years
Sodium	5.3% 79.4mg	209% 3130mg	1500mg per day for Men 19-50 years
Zinc	82.6% 9.1mg	34.4% 3.8mg	11mg per day for Men 19-50 years
Water	21.4% 792g	32.8% 1213g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Shiitake Mushrooms vs Canned Carrots with Liquids and Salt:

• Raw Shiitake Mushrooms have 5.4 times more Vitamin B2, 6.2 times more Vitamin B3, 7.3 times more Vitamin B5, 1.8 times more Vitamin B6 and more Vitamin D than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 1.9 times more Vitamin B1 than Raw Shiitake Mushrooms.
• Both Raw Shiitake Mushrooms and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin B9 per 300 kcal.

Comparing minerals per 300 calories for Shiitake Mushrooms vs Canned Carrots with Liquids and Salt:

• Raw Shiitake Mushrooms have 1.5 times more Magnesium, 3.8 times more Phosphorus, 9.6 times more Selenium and 2.4 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 22.9 times more Calcium, 1.9 times more Iron, 2.9 times more Manganese, 39.4 times more Sodium and 1.5 times more Water than Raw Shiitake Mushrooms.
• Both Raw Shiitake Mushrooms and Canned Carrots Solids and Liquids with Salt have similar amounts of Copper and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Shiitake Mushrooms have 2.4 times more Fat and 2.6 times more Protein than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 1.5 times more Sugars than Raw Shiitake Mushrooms.
• Both Raw Shiitake Mushrooms and Canned Carrots Solids and Liquids with Salt have similar amounts of Energy, Carbohydrate and Fiber per 300 kcal.
• Both Raw Shiitake Mushrooms as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Glucose and Sucrose in 300 kcal.