Comparing Nutrients in 500 calories Boiled Carrots VS UV Exposed White Mushroom

Weight per 500 calories

• Boiled Carrots: 1429g
• UV Exposed White Mushroom: 2273g

Boiled Carrots have 1.6 times more energy per 100g than UV Exposed White Mushroom. It has low energy density when compared to other foods. Raw White Mushroom Exposed to UV having very low energy density.

Which food has more nutrients per 500 calories - Boiled Carrots or UV Exposed White Mushroom?

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
UV Exposed White Mushroom	43%	11%	46%

Macro Nutrients

	Boiled Carrots	UV Exposed White Mushroom	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.65% 2.57g	7.97% 7.73g	97g per day for Men 19-50 years
Saturated Fat	1.34% 0.43g	3.55% 1.14g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	7.3% 1.24g	21.4% 3.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	57% 74g	130g per day for Men 19-50 years
Sugars	68% 49.3g	62% 45g	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	7.1% 5.14g	5.33% 3.86g	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	% 5.7g	% 33.6g	g per day for Men 19-50 years
Sucrose	% 38.6g	% 0g	g per day for Men 19-50 years
Fiber	113% 43g	60% 22.7g	38g per day for Men 19-50 years
Protein	19.4% 11g	125% 70.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	UV Exposed White Mushroom	Recommended Dietary Allowance
Vitamin A	1352% 12171μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	78.6% 0.94mg	153% 1.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.4% 0.63mg	703% 9.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.6% 9.2mg	512% 82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.3% 3.3mg	682% 34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.2mg	182% 2.36mg	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	50% 200μg	97% 386μg	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	57% 51.4mg	53% 47.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	3962% 23773IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	98% 14.7mg	1.5% 0.23mg	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

	Boiled Carrots	UV Exposed White Mushroom	Recommended Dietary Allowance
Calcium	43% 429mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	803% 7.23mg	0.9mg per day for Men 19-50 years
Fluoride	17% 679μg	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	60.7% 4.86mg	142% 11.4mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	48.7% 205mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	46.4% 1.07mg	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	61.2% 429mg	279% 1955mg	700mg per day for Men 19-50 years
Potassium	99% 3357mg	213% 7227mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	384% 211μg	55μg per day for Men 19-50 years
Sodium	55.2% 829mg	7.58% 114mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	107% 12mg	11mg per day for Men 19-50 years
Water	35% 1288g	56.8% 2101g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Carrots vs UV Exposed White Mushroom:

• Boiled and Drained Carrots have 64.7 times more Vitamin E and more Vitamin K than Raw White Mushroom Exposed to UV.
• While Raw White Mushroom Exposed to UV contains 2 times more Vitamin B1, 14.5 times more Vitamin B2, 8.9 times more Vitamin B3, 10.3 times more Vitamin B5, 1.9 times more Vitamin B9 and more Vitamin D than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raw White Mushroom Exposed to UV have similar amounts of Vitamin B6 and Vitamin C per 500 kcal.
• Both Boiled and Drained Carrots as well as Raw White Mushroom Exposed to UV have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Boiled Carrots vs UV Exposed White Mushroom:

• Boiled and Drained Carrots have 6.3 times more Calcium, 2.1 times more Manganese and 7.3 times more Sodium than Raw White Mushroom Exposed to UV.
• While Raw White Mushroom Exposed to UV contains 29.8 times more Copper, 2.3 times more Iron, 1.4 times more Magnesium, 4.6 times more Phosphorus, 2.2 times more Potassium, 21.1 times more Selenium, 4.1 times more Zinc and 1.6 times more Water than Boiled and Drained Carrots.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Carrots have 1.6 times more Carbohydrate, 1.3 times more Fructose and 1.9 times more Fiber than Raw White Mushroom Exposed to UV.
• While Raw White Mushroom Exposed to UV contains 3 times more Fat, 2.9 times more Omega 6 and 6.5 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raw White Mushroom Exposed to UV have similar amounts of Energy and Sugars per 500 kcal.
• Both Boiled and Drained Carrots as well as Raw White Mushroom Exposed to UV have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.