Comparing Nutrients in 300 calories Stir-Fried White Mushrooms VS Boiled Carrots

Weight per 300 calories

• Stir-Fried White Mushrooms: 1154g
• Boiled Carrots: 857g

Boiled and Drained Carrots have 1.3 times more energy per unit of mass than Stir-Fried White Mushrooms, which is low in comparison to other foods. Stir-Fried White Mushrooms having very low energy density.

Which food has more nutrients per 300 calories - Stir-Fried White Mushrooms or Boiled Carrots?

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried White Mushrooms	43%	9%	48%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Stir-Fried White Mushrooms	Boiled Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.93% 3.8g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	1.44% 0.46g	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	11% 1.85g	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	36% 46.6g	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	54.7% 20.8g	67.7% 25.7g	38g per day for Men 19-50 years
Protein	73.8% 41.3g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried 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	92% 1.1mg	47% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	411% 5.34mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	288% 46mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	335% 16.7mg	39.8% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.3% 0.48mg	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	57.7% 231μg	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	15.4% 92IU	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

	Stir-Fried White Mushrooms	Boiled Carrots	Recommended Dietary Allowance
Calcium	4.6% 46mg	25.7% 257mg	1000mg per day for Men 19-50 years
Copper	373% 3.36mg	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	36% 2.9mg	36.4% 2.9mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	20.4% 85.7mg	420mg per day for Men 19-50 years
Manganese	23.6% 0.54mg	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	173% 1212mg	36.7% 257mg	700mg per day for Men 19-50 years
Potassium	134% 4569mg	59.2% 2014mg	3400mg per day for Men 19-50 years
Selenium	292% 160μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	9.23% 138mg	33% 497mg	1500mg per day for Men 19-50 years
Zinc	59.8% 6.58mg	15.6% 1.7mg	11mg per day for Men 19-50 years
Water	28.4% 1051g	21% 773g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Stir-Fried White Mushrooms vs Boiled Carrots:

• Stir-Fried White Mushrooms have 2 times more Vitamin B1, 14.2 times more Vitamin B2, 8.3 times more Vitamin B3, 8.4 times more Vitamin B5, 1.9 times more Vitamin B9 and more Vitamin D than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain more Vitamin A, 2.7 times more Vitamin B6, more Vitamin C, more Vitamin E and more Vitamin K than Stir-Fried White Mushrooms.
• Both Stir-Fried White Mushrooms as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Stir-Fried White Mushrooms vs Boiled Carrots:

• Stir-Fried White Mushrooms have 23 times more Copper, 1.5 times more Magnesium, 4.7 times more Phosphorus, 2.3 times more Potassium, 26.7 times more Selenium, 3.8 times more Zinc and 1.4 times more Water than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 5.6 times more Calcium, 2.4 times more Manganese and 3.6 times more Sodium than Stir-Fried White Mushrooms.
• Both Stir-Fried White Mushrooms and Boiled and Drained Carrots have similar amounts of Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Stir-Fried White Mushrooms have 2.5 times more Fat, 2.5 times more Omega 6 and 6.3 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.5 times more Carbohydrate, more Sugars and more Fructose than Stir-Fried White Mushrooms.
• Both Stir-Fried White Mushrooms and Boiled and Drained Carrots have similar amounts of Energy and Fiber per 300 kcal.
• Both Stir-Fried White Mushrooms as well as Boiled and Drained Carrots have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.