Comparing Nutrients in 500 calories Carrots VS Chanterelle Mushrooms

Weight per 500 calories

• Carrots: 1220g
• Chanterelle Mushrooms: 1563g

Carrots have 1.3 times more energy per 100g than Chanterelle Mushrooms. It has low energy density when compared to other foods. Raw Chanterelle Mushrooms having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Chanterelle Mushrooms	16%	12%	72%

Macro Nutrients

	Carrots	Chanterelle Mushrooms	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.93g	8.54% 8.3g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	NA	32g per day for Men 19-50 years
Omega 3	1.52% 0.024g	NA	1.6g per day for Men 19-50 years
Omega 6	7.17% 1.2g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	82.5% 107g	130g per day for Men 19-50 years
Sugars	79.7% 58g	25% 18g	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	9.25% 6.7g	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	% 7.2g	% 18g	g per day for Men 19-50 years
Sucrose	% 43.8g	% 0g	g per day for Men 19-50 years
Fiber	90% 34g	156% 59.4g	38g per day for Men 19-50 years
Protein	20.3% 11.3g	41.6% 23.3g	56g per day for Men 19-50 years

Vitamins

	Carrots	Chanterelle Mushrooms	Recommended Dietary Allowance
Vitamin A	1131% 10183μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67% 0.8mg	19.5% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.4% 0.71mg	258% 3.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75% 12mg	399% 64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.6% 3.33mg	338% 17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	129% 1.7mg	53% 0.69mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	90% 27μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	58% 232μg	7.8% 31.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	80% 72mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	552% 3313IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	53.7% 8.05mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Chanterelle Mushrooms	Recommended Dietary Allowance
Calcium	40.2% 402mg	23.4% 234mg	1000mg per day for Men 19-50 years
Copper	61% 0.55mg	613% 5.5mg	0.9mg per day for Men 19-50 years
Fluoride	0.98% 39μg	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	45.7% 3.66mg	678% 54.2mg	8mg per day for Men 19-50 years
Magnesium	35% 146mg	48.4% 203mg	420mg per day for Men 19-50 years
Manganese	76% 1.74mg	194% 4.47mg	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% 427mg	127% 891mg	700mg per day for Men 19-50 years
Potassium	115% 3902mg	233% 7906mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	62.5% 34.4μg	55μg per day for Men 19-50 years
Sodium	56% 841mg	9.38% 141mg	1500mg per day for Men 19-50 years
Zinc	26.6% 2.93mg	101% 11mg	11mg per day for Men 19-50 years
Water	29% 1077g	38% 1404g	3700g per day for Men 19-50 years

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

• Raw Carrots have 3.4 times more Vitamin B1, 2.4 times more Vitamin B6 and 7.4 times more Vitamin B9 than Raw Chanterelle Mushrooms.
• While Raw Chanterelle Mushrooms contain 4.7 times more Vitamin B2, 5.3 times more Vitamin B3, 5.1 times more Vitamin B5 and more Vitamin D than Raw Carrots.

Comparing minerals per 500 calories for Carrots vs Chanterelle Mushrooms:

• Raw Carrots have 1.7 times more Calcium and 6 times more Sodium than Raw Chanterelle Mushrooms.
• While Raw Chanterelle Mushrooms contain 10.1 times more Copper, 14.8 times more Iron, 1.4 times more Magnesium, 2.6 times more Manganese, 2.1 times more Phosphorus, 2 times more Potassium, 28.2 times more Selenium, 3.8 times more Zinc and 1.3 times more Water than Raw Carrots.

Comparison of macro-nutrients per 500 calories:

• Raw Carrots have 3.2 times more Sugars and more Fructose than Raw Chanterelle Mushrooms.
• While Raw Chanterelle Mushrooms contain 2.8 times more Fat, 1.7 times more Fiber and 2.1 times more Protein than Raw Carrots.
• Both Raw Carrots and Raw Chanterelle Mushrooms have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Raw Carrots as well as Raw Chanterelle Mushrooms have insufficient amounts of Glucose and Sucrose in 500 kcal.