Comparing Nutrients in 500 calories Enoki Mushrooms VS Canned Carrots with Salt

Weight per 500 calories

• Enoki Mushrooms: 1351g
• Canned Carrots with Salt: 2000g

Enoki Mushrooms have 1.5 times more energy per 100g than Canned Carrots with Salt. It has low energy density when compared to other foods. Drained Canned Carrots with Salt having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Enoki Mushrooms	24%	6%	70%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Enoki Mushrooms	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.04% 3.9g	3.9% 3.8g	97g per day for Men 19-50 years
Saturated Fat	1.14% 0.36g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	34.6% 0.55g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	6.5% 1.1g	9.3% 1.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81% 106g	85.2% 111g	130g per day for Men 19-50 years
Sugars	4.1% 2.97g	68.4% 49.6g	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	0% 0g	NA	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	% 2.97g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	96% 36.5g	79% 30g	38g per day for Men 19-50 years
Protein	64% 36g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Enoki Mushrooms	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	NA	1240% 11160μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	253% 3.04mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	208% 2.7mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	594% 95mg	69% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	365% 18.2mg	54% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	104% 1.35mg	172% 2.24mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	563% 169μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	162% 649μg	45% 180μg	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	0% 0mg	60% 54mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	11.3% 67.6IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.9% 0.14mg	99% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	163% 196μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enoki Mushrooms	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	0% 0mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	161% 1.45mg	231% 2.08mg	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	194% 15.5mg	160% 13mg	8mg per day for Men 19-50 years
Magnesium	51.5% 216mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	391% 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	203% 1419mg	68.6% 480mg	700mg per day for Men 19-50 years
Potassium	143% 4851mg	105% 3580mg	3400mg per day for Men 19-50 years
Selenium	54% 29.7μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	2.7% 40.5mg	323% 4840mg	1500mg per day for Men 19-50 years
Zinc	80% 8.8mg	47.3% 5.2mg	11mg per day for Men 19-50 years
Water	32.3% 1194g	50.2% 1859g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Enoki Mushrooms vs Canned Carrots with Salt:

• Raw Enoki Mushrooms have 8.4 times more Vitamin B1, 4.5 times more Vitamin B2, 8.6 times more Vitamin B3, 6.8 times more Vitamin B5, 3.6 times more Vitamin B9 and more Vitamin D than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 1.7 times more Vitamin B6, more Vitamin C, 109.5 times more Vitamin E and more Vitamin K than Raw Enoki Mushrooms.
• Both Raw Enoki Mushrooms as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Enoki Mushrooms vs Canned Carrots with Salt:

• Raw Enoki Mushrooms have 1.2 times more Iron, 1.4 times more Magnesium, 3 times more Phosphorus, 1.4 times more Potassium, 3.7 times more Selenium and 1.7 times more Zinc than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain more Calcium, 1.4 times more Copper, 8.9 times more Manganese, 119.4 times more Sodium and 1.6 times more Water than Raw Enoki Mushrooms.

Comparison of macro-nutrients per 500 calories:

• Raw Enoki Mushrooms have 2.5 times more Omega 3, 1.2 times more Fiber and 2.8 times more Protein than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 1.4 times more Omega 6 and 16.7 times more Sugars than Raw Enoki Mushrooms.
• Both Raw Enoki Mushrooms and Drained Canned Carrots with Salt have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Raw Enoki Mushrooms as well as Drained Canned Carrots with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.