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

Weight per 300 calories

• Microwaved White Mushrooms: 857g
• Canned Carrots with Liquids and Salt: 1304g

Microwaved White 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 - Microwaved White Mushrooms or Canned Carrots with Liquids and Salt?

Macros Ratio

	Protein	Fat	Carbs
Microwaved White Mushrooms	36%	9%	55%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Microwaved White 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	4.06% 3.94g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.51g	1% 0.33g	32g per day for Men 19-50 years
Omega 3	0% 0g	6.52% 0.1g	1.6g per day for Men 19-50 years
Omega 6	14% 2.4g	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 51.8g	54% 70g	130g per day for Men 19-50 years
Sugars	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	56.4% 21.4g	61.8% 23.5g	38g per day for Men 19-50 years
Protein	60% 33.5g	13.5% 7.57g	56g per day for Men 19-50 years

Vitamins

	Microwaved White Mushrooms	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	888% 7996μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43% 0.51mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	284% 3.7mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	287% 46mg	34.3% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	336% 17mg	36.3% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.3% 0.42mg	112% 1.46mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	34.3% 137μg	26% 104μg	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	29% 26mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	15.7% 94IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	63.5% 9.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	107% 128μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwaved White Mushrooms	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	5.14% 51.4mg	40.4% 404mg	1000mg per day for Men 19-50 years
Copper	352% 3.17mg	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	35.4% 2.83mg	84.8% 6.8mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	28% 117mg	420mg per day for Men 19-50 years
Manganese	24% 0.55mg	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	156% 1089mg	37.3% 261mg	700mg per day for Men 19-50 years
Potassium	123% 4183mg	66.4% 2257mg	3400mg per day for Men 19-50 years
Selenium	281% 154μg	9.5% 5.2μg	55μg per day for Men 19-50 years
Sodium	9.7% 146mg	209% 3130mg	1500mg per day for Men 19-50 years
Zinc	57% 6.26mg	34.4% 3.8mg	11mg per day for Men 19-50 years
Water	20.5% 759g	32.8% 1213g	3700g per day for Men 19-50 years

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

• Microwaved White Mushrooms have 2.1 times more Vitamin B1, 10.5 times more Vitamin B2, 8.4 times more Vitamin B3, 9.3 times more Vitamin B5, 1.3 times more Vitamin B9 and more Vitamin D than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain more Vitamin A, 3.5 times more Vitamin B6, more Vitamin C, more Vitamin E and more Vitamin K than Microwaved White Mushrooms.
• Both Microwaved White Mushrooms as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 in 300 kcal.

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

• Microwaved White Mushrooms have 2.4 times more Copper, 4.2 times more Phosphorus, 1.9 times more Potassium, 29.6 times more Selenium and 1.7 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 7.9 times more Calcium, 2.4 times more Iron, 10.7 times more Manganese, 21.5 times more Sodium and 1.6 times more Water than Microwaved White Mushrooms.
• Both Microwaved White Mushrooms and Canned Carrots Solids and Liquids with Salt have similar amounts of Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Microwaved White Mushrooms have 2.2 times more Fat, 3.3 times more Omega 6 and 4.4 times more Protein than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain more Omega 3, 1.4 times more Carbohydrate and more Sugars than Microwaved White Mushrooms.
• Both Microwaved White Mushrooms and Canned Carrots Solids and Liquids with Salt have similar amounts of Energy and Fiber per 300 kcal.
• Both Microwaved White Mushrooms as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.