Comparing Nutrients in 500 calories Canned Carrots with Salt VS Stir-Fried White Mushrooms

Weight per 500 calories

• Canned Carrots with Salt: 2000g
• Stir-Fried White Mushrooms: 1923g

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

Which food has more nutrients per 500 calories - Canned Carrots with Salt or Stir-Fried White Mushrooms?

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Stir-Fried White Mushrooms	43%	9%	48%

Macro Nutrients

	Canned Carrots with Salt	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.9% 3.8g	6.54% 6.35g	97g per day for Men 19-50 years
Saturated Fat	2.25% 0.72g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	13.8% 0.22g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	9.3% 1.58g	18% 3.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85.2% 111g	59.8% 77.7g	130g per day for Men 19-50 years
Sugars	68.4% 49.6g	0% 0g	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	NA	0% 0g	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	79% 30g	91% 34.6g	38g per day for Men 19-50 years
Protein	23% 13g	123% 69g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Vitamin A	1240% 11160μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	154% 1.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	685% 8.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69% 11mg	479% 76.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54% 2.7mg	558% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	172% 2.24mg	62% 0.81mg	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	45% 180μg	96% 385μg	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	60% 54mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	25.6% 154IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	99% 15mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	163% 196μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Calcium	50% 500mg	7.7% 77mg	1000mg per day for Men 19-50 years
Copper	231% 2.08mg	622% 5.6mg	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	160% 13mg	60% 4.8mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	50.4% 212mg	420mg per day for Men 19-50 years
Manganese	391% 9mg	39.3% 0.9mg	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	68.6% 480mg	288% 2019mg	700mg per day for Men 19-50 years
Potassium	105% 3580mg	224% 7615mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	486% 267μg	55μg per day for Men 19-50 years
Sodium	323% 4840mg	15.4% 231mg	1500mg per day for Men 19-50 years
Zinc	47.3% 5.2mg	100% 11mg	11mg per day for Men 19-50 years
Water	50.2% 1859g	47.3% 1752g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Canned Carrots with Salt vs Stir-Fried White Mushrooms:

• Drained Canned Carrots with Salt have more Vitamin A, 2.8 times more Vitamin B6, more Vitamin C, more Vitamin E and more Vitamin K than Stir-Fried White Mushrooms.
• While Stir-Fried White Mushrooms contain 5.1 times more Vitamin B1, 14.8 times more Vitamin B2, 6.9 times more Vitamin B3, 10.3 times more Vitamin B5, 2.1 times more Vitamin B9 and more Vitamin D than Drained Canned Carrots with Salt.
• Both Drained Canned Carrots with Salt as well as Stir-Fried White Mushrooms have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Canned Carrots with Salt vs Stir-Fried White Mushrooms:

• Drained Canned Carrots with Salt have 6.5 times more Calcium, 2.7 times more Iron, 10 times more Manganese and 21 times more Sodium than Stir-Fried White Mushrooms.
• While Stir-Fried White Mushrooms contain 2.7 times more Copper, 1.3 times more Magnesium, 4.2 times more Phosphorus, 2.1 times more Potassium, 33.4 times more Selenium and 2.1 times more Zinc than Drained Canned Carrots with Salt.
• Both Drained Canned Carrots with Salt and Stir-Fried White Mushrooms have similar amounts of Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Drained Canned Carrots with Salt have more Omega 3, 1.4 times more Carbohydrate and more Sugars than Stir-Fried White Mushrooms.
• While Stir-Fried White Mushrooms contain 1.7 times more Fat, 1.9 times more Omega 6 and 5.4 times more Protein than Drained Canned Carrots with Salt.
• Both Drained Canned Carrots with Salt and Stir-Fried White Mushrooms have similar amounts of Energy and Fiber per 500 kcal.
• Both Drained Canned Carrots with Salt as well as Stir-Fried White Mushrooms have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.