Comparing Nutrients in 300 calories Microwaved White Mushrooms VS Boiled Carrots

Weight per 300 calories

• Microwaved White Mushrooms: 857g
• 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 - Microwaved White Mushrooms or Boiled Carrots?

Macros Ratio

	Protein	Fat	Carbs
Microwaved White Mushrooms	36%	9%	55%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Microwaved White Mushrooms	Boiled Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.06% 3.94g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.51g	0.8% 0.26g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.54% 0.009g	1.6g per day for Men 19-50 years
Omega 6	14% 2.4g	4.4% 0.75g	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% 70.5g	130g per day for Men 19-50 years
Sugars	0% 0g	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	% 0g	% 3.43g	g per day for Men 19-50 years
Sucrose	% 0g	% 23g	g per day for Men 19-50 years
Fiber	56.4% 21.4g	67.7% 25.7g	38g per day for Men 19-50 years
Protein	60% 33.5g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Microwaved White Mushrooms	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	811% 7303μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43% 0.51mg	47% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	284% 3.7mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	287% 46mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	336% 17mg	39.8% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.3% 0.42mg	101% 1.3mg	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	30% 120μg	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	34.3% 31mg	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	59% 8.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	98% 117μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwaved White Mushrooms	Boiled Carrots	Recommended Dietary Allowance
Calcium	5.14% 51.4mg	25.7% 257mg	1000mg per day for Men 19-50 years
Copper	352% 3.17mg	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	35.4% 2.83mg	36.4% 2.9mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	20.4% 85.7mg	420mg per day for Men 19-50 years
Manganese	24% 0.55mg	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	156% 1089mg	36.7% 257mg	700mg per day for Men 19-50 years
Potassium	123% 4183mg	59.2% 2014mg	3400mg per day for Men 19-50 years
Selenium	281% 154μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	9.7% 146mg	33% 497mg	1500mg per day for Men 19-50 years
Zinc	57% 6.26mg	15.6% 1.7mg	11mg per day for Men 19-50 years
Water	20.5% 759g	21% 773g	3700g per day for Men 19-50 years

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

• Microwaved White Mushrooms have 9.8 times more Vitamin B2, 8.3 times more Vitamin B3, 8.4 times more Vitamin B5 and more Vitamin D than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain more Vitamin A, 3.1 times more Vitamin B6, more Vitamin C, more Vitamin E and more Vitamin K than Microwaved White Mushrooms.
• Both Microwaved White Mushrooms and Boiled and Drained Carrots have similar amounts of Vitamin B1 and Vitamin B9 per 300 kcal.
• Both Microwaved White Mushrooms as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 in 300 kcal.

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

• Microwaved White Mushrooms have 21.8 times more Copper, 1.4 times more Magnesium, 4.2 times more Phosphorus, 2.1 times more Potassium, 25.7 times more Selenium and 3.7 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 5 times more Calcium, 2.4 times more Manganese and 3.4 times more Sodium than Microwaved White Mushrooms.
• Both Microwaved White Mushrooms and Boiled and Drained Carrots have similar amounts of Iron and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Microwaved White Mushrooms have 2.6 times more Fat, 3.2 times more Omega 6 and 5.1 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.4 times more Carbohydrate, more Sugars and more Fructose than Microwaved White Mushrooms.
• Both Microwaved White Mushrooms and Boiled and Drained Carrots have similar amounts of Energy and Fiber per 300 kcal.
• Both Microwaved White Mushrooms as well as Boiled and Drained Carrots have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.