Comparing Nutrients in 500 calories Boiled Carrots VS Maitake Mushrooms

Weight per 500 calories

• Boiled Carrots: 1429g
• Maitake Mushrooms: 1613g

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

Which food has more nutrients per 500 calories - Boiled Carrots or Maitake Mushrooms?

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Maitake Mushrooms	21%	5%	74%

Macro Nutrients

	Boiled Carrots	Maitake Mushrooms	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.65% 2.57g	3.16% 3.06g	97g per day for Men 19-50 years
Saturated Fat	1.34% 0.43g	1.5% 0.48g	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	8.54% 1.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	86.5% 112g	130g per day for Men 19-50 years
Sugars	68% 49.3g	46% 33.4g	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	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	% 5.7g	% 28g	g per day for Men 19-50 years
Sucrose	% 38.6g	% 0g	g per day for Men 19-50 years
Fiber	113% 43g	115% 43.5g	38g per day for Men 19-50 years
Protein	19.4% 11g	56% 31.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Maitake Mushrooms	Recommended Dietary Allowance
Vitamin A	1352% 12171μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	78.6% 0.94mg	196% 2.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.4% 0.63mg	300% 3.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.6% 9.2mg	664% 106mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.3% 3.3mg	87% 4.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.2mg	69.5% 0.9mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1753% 526μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	50% 200μg	84.7% 339μg	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	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	3019% 18113IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	98% 14.7mg	1.08% 0.16mg	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	Maitake Mushrooms	Recommended Dietary Allowance
Calcium	43% 429mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	452% 4.06mg	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	60.5% 4.84mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	38.4% 161mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	41.4% 0.95mg	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	171% 1194mg	700mg per day for Men 19-50 years
Potassium	99% 3357mg	97% 3290mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	64.5% 35.5μg	55μg per day for Men 19-50 years
Sodium	55.2% 829mg	1.08% 16mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	110% 12mg	11mg per day for Men 19-50 years
Water	35% 1288g	39.4% 1458g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Carrots vs Maitake Mushrooms:

• Boiled and Drained Carrots have more Vitamin A, 2.4 times more Vitamin B6, more Vitamin C, 91.2 times more Vitamin E and more Vitamin K than Raw Maitake Mushrooms.
• While Raw Maitake Mushrooms contain 2.5 times more Vitamin B1, 6.2 times more Vitamin B2, 11.5 times more Vitamin B3, 1.3 times more Vitamin B5, 1.7 times more Vitamin B9 and more Vitamin D than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Raw Maitake Mushrooms have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Boiled Carrots vs Maitake Mushrooms:

• Boiled and Drained Carrots have 26.6 times more Calcium, 2.3 times more Manganese and 51.4 times more Sodium than Raw Maitake Mushrooms.
• While Raw Maitake Mushrooms contain 16.7 times more Copper, 2.8 times more Phosphorus, 3.5 times more Selenium and 4.2 times more Zinc than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raw Maitake Mushrooms have similar amounts of Iron, Magnesium, Potassium and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Carrots have 1.5 times more Sugars and more Fructose than Raw Maitake Mushrooms.
• While Raw Maitake Mushrooms contain 2.9 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raw Maitake Mushrooms have similar amounts of Energy, Omega 6, Carbohydrate and Fiber per 500 kcal.
• Both Boiled and Drained Carrots as well as Raw Maitake Mushrooms have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.