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

Weight per 300 calories

• Stir-Fried White Mushrooms: 1154g
• Carrots: 732g

Raw Carrots have 1.6 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 Carrots?

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried White Mushrooms	43%	9%	48%
Carrots	8%	5%	87%

Macro Nutrients

	Stir-Fried White Mushrooms	Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.93% 3.8g	1.8% 1.76g	97g per day for Men 19-50 years
Saturated Fat	1.44% 0.46g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.91% 0.015g	1.6g per day for Men 19-50 years
Omega 6	11% 1.85g	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	36% 46.6g	54% 70g	130g per day for Men 19-50 years
Sugars	0% 0g	48% 34.7g	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	5.55% 4.02g	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	% 4.3g	g per day for Men 19-50 years
Sucrose	% 0g	% 26.3g	g per day for Men 19-50 years
Fiber	54.7% 20.8g	54% 20.5g	38g per day for Men 19-50 years
Protein	73.8% 41.3g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried White Mushrooms	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	679% 6110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	92% 1.1mg	40.2% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	411% 5.34mg	32.6% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	288% 46mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	335% 16.7mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.3% 0.48mg	77.7% 1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	54% 16.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	57.7% 231μg	34.8% 139μg	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	48% 43mg	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	32% 4.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	80.5% 97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stir-Fried White Mushrooms	Carrots	Recommended Dietary Allowance
Calcium	4.6% 46mg	24% 241mg	1000mg per day for Men 19-50 years
Copper	373% 3.36mg	36.6% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.59% 23.4μg	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	27.4% 2.2mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	23.6% 0.54mg	45.5% 1.05mg	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	36.6% 256mg	700mg per day for Men 19-50 years
Potassium	134% 4569mg	69% 2341mg	3400mg per day for Men 19-50 years
Selenium	292% 160μg	1.33% 0.73μg	55μg per day for Men 19-50 years
Sodium	9.23% 138mg	33.7% 505mg	1500mg per day for Men 19-50 years
Zinc	59.8% 6.58mg	16% 1.76mg	11mg per day for Men 19-50 years
Water	28.4% 1051g	17.5% 646g	3700g per day for Men 19-50 years

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

• Stir-Fried White Mushrooms have 2.3 times more Vitamin B1, 12.6 times more Vitamin B2, 6.4 times more Vitamin B3, 8.4 times more Vitamin B5, 1.7 times more Vitamin B9 and more Vitamin D than Raw Carrots.
• While Raw Carrots contain more Vitamin A, 2.1 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 Raw Carrots have insufficient amounts of Vitamin B12 in 300 kcal.

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

• Stir-Fried White Mushrooms have 10.2 times more Copper, 1.3 times more Iron, 1.4 times more Magnesium, 4.7 times more Phosphorus, 2 times more Potassium, 219.2 times more Selenium, 3.7 times more Zinc and 1.6 times more Water than Raw Carrots.
• While Raw Carrots contain 5.2 times more Calcium, 1.9 times more Manganese and 3.6 times more Sodium than Stir-Fried White Mushrooms.

Comparison of macro-nutrients per 300 calories:

• Stir-Fried White Mushrooms have 2.2 times more Fat, 2.5 times more Omega 6 and 6.1 times more Protein than Raw Carrots.
• While Raw Carrots contain 1.5 times more Carbohydrate, more Sugars and more Fructose than Stir-Fried White Mushrooms.
• Both Stir-Fried White Mushrooms and Raw Carrots have similar amounts of Energy and Fiber per 300 kcal.
• Both Stir-Fried White Mushrooms as well as Raw Carrots have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.