Comparing Nutrients in 500 calories Carrots VS Microwaved White Mushrooms

Weight per 500 calories

• Carrots: 1220g
• Microwaved White Mushrooms: 1429g

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

Discover which food has more nutrients per 500 calories - Carrots or Microwaved White Mushrooms?

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Microwaved White Mushrooms	36%	9%	55%

Macro Nutrients

	Carrots	Microwaved White Mushrooms	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.93g	6.77% 6.57g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	2.68% 0.86g	32g per day for Men 19-50 years
Omega 3	1.52% 0.024g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	7.17% 1.2g	23.5% 4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	66.4% 86.3g	130g per day for Men 19-50 years
Sugars	79.7% 58g	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	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	% 0g	g per day for Men 19-50 years
Sucrose	% 43.8g	% 0g	g per day for Men 19-50 years
Fiber	90% 34g	94% 35.7g	38g per day for Men 19-50 years
Protein	20.3% 11.3g	100% 56g	56g per day for Men 19-50 years

Vitamins

	Carrots	Microwaved White Mushrooms	Recommended Dietary Allowance
Vitamin A	1131% 10183μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67% 0.8mg	71.4% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.4% 0.71mg	474% 6.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75% 12mg	478% 76.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.6% 3.33mg	560% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	129% 1.7mg	54% 0.7mg	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	57% 229μg	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	80% 72mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	26% 157IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	53.7% 8.05mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Microwaved White Mushrooms	Recommended Dietary Allowance
Calcium	40.2% 402mg	8.57% 85.7mg	1000mg per day for Men 19-50 years
Copper	61% 0.55mg	587% 5.3mg	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	59% 4.7mg	8mg per day for Men 19-50 years
Magnesium	35% 146mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	76% 1.74mg	39.8% 0.91mg	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	259% 1814mg	700mg per day for Men 19-50 years
Potassium	115% 3902mg	205% 6971mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	468% 257μg	55μg per day for Men 19-50 years
Sodium	56% 841mg	16% 243mg	1500mg per day for Men 19-50 years
Zinc	26.6% 2.93mg	95% 10.4mg	11mg per day for Men 19-50 years
Water	29% 1077g	34% 1265g	3700g per day for Men 19-50 years

Carrots VS Microwaved White Mushrooms Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Carrots or Microwaved White Mushrooms?

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

• 500 calories of Carrots have more Vitamin A, 2.4 times more Vitamin B6, more Vitamin C, more Vitamin E and more Vitamin K than Microwaved White Mushrooms.
• While 500 kcal of Microwaved White Mushrooms contain 8.7 times more Vitamin B2, 6.4 times more Vitamin B3, 8.4 times more Vitamin B5 and more Vitamin D than Raw Carrots.
• Both Carrots and Microwaved White Mushrooms provide similar amounts of Vitamin B1 and Vitamin B9 per 500 calories.
• 500 calories of Carrots have insufficient amounts of Vitamin D
• 500 calories of Microwaved White Mushrooms have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Raw Carrots as well as Microwaved White Mushrooms have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Carrots vs Microwaved White Mushrooms:

• 500 calories of Carrots have 4.7 times more Calcium, 1.9 times more Manganese and 3.5 times more Sodium than Microwaved White Mushrooms.
• While 500 kcal of Microwaved White Mushrooms contain 9.6 times more Copper, 1.3 times more Iron, 1.4 times more Magnesium, 4.3 times more Phosphorus, 1.8 times more Potassium, 210.9 times more Selenium and 3.6 times more Zinc than Raw Carrots.
• Both Carrots and Microwaved White Mushrooms contain similar levels of Water per 500 calories.
• 500 calories of Carrots lack sufficient amounts of Selenium
• 500 calories of Microwaved White Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Carrots have 1.4 times more Carbohydrate and more Sugars than Microwaved White Mushrooms.
• While 500 kcal of Microwaved White Mushrooms contain 3.3 times more Omega 6 and 4.9 times more Protein than Raw Carrots.
• Both Carrots and Microwaved White Mushrooms offer comparable quantities of Energy and Fiber per 500 calories.
• 500 calories of Carrots provide inadequate amounts of Omega 6
• Both Raw Carrots as well as Microwaved White Mushrooms provide inadequate amounts of Omega 3 in 500 calories.