Comparing Nutrients in 300 calories Shiitake Mushrooms VS Boiled Carrots

Weight per 300 calories

• Shiitake Mushrooms: 882g
• Boiled Carrots: 857g

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

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

Macros Ratio

	Protein	Fat	Carbs
Shiitake Mushrooms	22%	11%	67%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Shiitake Mushrooms	Boiled Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.46% 4.32g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	NA	0.8% 0.26g	32g per day for Men 19-50 years
Omega 3	NA	0.54% 0.009g	1.6g per day for Men 19-50 years
Omega 6	NA	4.4% 0.75g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46% 60g	54% 70.5g	130g per day for Men 19-50 years
Sugars	29% 21g	40.8% 29.6g	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	4.26% 3.1g	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	% 3.43g	g per day for Men 19-50 years
Sucrose	% 0g	% 23g	g per day for Men 19-50 years
Fiber	58% 22g	67.7% 25.7g	38g per day for Men 19-50 years
Protein	35.3% 19.8g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Shiitake Mushrooms	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	NA	811% 7303μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	47% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	147% 1.9mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	214% 34.2mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	265% 13.2mg	39.8% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	199% 2.6mg	101% 1.3mg	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	30% 120μg	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	34.3% 31mg	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	59% 8.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	98% 117μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Shiitake Mushrooms	Boiled Carrots	Recommended Dietary Allowance
Calcium	1.76% 17.6mg	25.7% 257mg	1000mg per day for Men 19-50 years
Copper	139% 1.25mg	16% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	10% 407μg	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	36.4% 2.9mg	8mg per day for Men 19-50 years
Magnesium	42% 176mg	20.4% 85.7mg	420mg per day for Men 19-50 years
Manganese	88.2% 2.03mg	57.8% 1.33mg	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	36.7% 257mg	700mg per day for Men 19-50 years
Potassium	79% 2682mg	59.2% 2014mg	3400mg per day for Men 19-50 years
Selenium	91% 50.3μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	5.3% 79.4mg	33% 497mg	1500mg per day for Men 19-50 years
Zinc	82.6% 9.1mg	15.6% 1.7mg	11mg per day for Men 19-50 years
Water	21.4% 792g	21% 773g	3700g per day for Men 19-50 years

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

• Raw Shiitake Mushrooms have 5.1 times more Vitamin B2, 6.2 times more Vitamin B3, 6.7 times more Vitamin B5, 2 times more Vitamin B6 and more Vitamin D than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 4.3 times more Vitamin B1 than Raw Shiitake Mushrooms.
• Both Raw Shiitake Mushrooms and Boiled and Drained Carrots have similar amounts of Vitamin B9 per 300 kcal.

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

• Raw Shiitake Mushrooms have 8.6 times more Copper, 1.2 times more Iron, 2.1 times more Magnesium, 1.5 times more Manganese, 3.8 times more Phosphorus, 1.3 times more Potassium, 8.4 times more Selenium and 5.3 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 14.6 times more Calcium and 6.3 times more Sodium than Raw Shiitake Mushrooms.
• Both Raw Shiitake Mushrooms and Boiled and Drained Carrots have similar amounts of Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Shiitake Mushrooms have 2.8 times more Fat and 3 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.4 times more Sugars and more Fructose than Raw Shiitake Mushrooms.
• Both Raw Shiitake Mushrooms and Boiled and Drained Carrots have similar amounts of Energy, Carbohydrate and Fiber per 300 kcal.
• Both Raw Shiitake Mushrooms as well as Boiled and Drained Carrots have insufficient amounts of Glucose and Sucrose in 300 kcal.