Comparing Nutrients in 500 calories Cooked Shiitake Mushrooms VS Boiled Carrots

Weight per 500 calories

• Cooked Shiitake Mushrooms: 893g
• Boiled Carrots: 1429g

Cooked Shiitake Mushrooms have 1.6 times more energy per 100g than Boiled Carrots. It has low energy density when compared to other foods. Boiled and Drained Carrots having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Cooked Shiitake Mushrooms	9%	3%	88%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Cooked Shiitake Mushrooms	Boiled Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.03% 1.96g	2.65% 2.57g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	1.34% 0.43g	32g per day for Men 19-50 years
Omega 3	1.67% 0.027g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	1.63% 0.28g	7.3% 1.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	99% 128g	90% 117g	130g per day for Men 19-50 years
Sugars	47.3% 34.3g	68% 49.3g	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	NA	7.1% 5.14g	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	NA	% 5.7g	g per day for Men 19-50 years
Sucrose	NA	% 38.6g	g per day for Men 19-50 years
Fiber	49.3% 18.8g	113% 43g	38g per day for Men 19-50 years
Protein	25% 14g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Cooked Shiitake Mushrooms	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	1352% 12171μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.5% 0.33mg	78.6% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	117% 1.5mg	48.4% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83.7% 13.4mg	57.6% 9.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	641% 32mg	66.3% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	109% 1.4mg	168% 2.2mg	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	47% 188μg	50% 200μg	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	2.98% 2.68mg	57% 51.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	41.7% 250IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	98% 14.7mg	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

	Cooked Shiitake Mushrooms	Boiled Carrots	Recommended Dietary Allowance
Calcium	2.68% 26.8mg	43% 429mg	1000mg per day for Men 19-50 years
Copper	889% 8mg	27% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	17% 679μg	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	49% 3.93mg	60.7% 4.86mg	8mg per day for Men 19-50 years
Magnesium	29.8% 125mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	79% 1.82mg	96% 2.2mg	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	37% 259mg	61.2% 429mg	700mg per day for Men 19-50 years
Potassium	30.7% 1045mg	99% 3357mg	3400mg per day for Men 19-50 years
Selenium	403% 221μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	55.2% 829mg	1500mg per day for Men 19-50 years
Zinc	108% 12mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	20% 745g	35% 1288g	3700g per day for Men 19-50 years

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

• Cooked Shiitake Mushrooms no Salt have 2.4 times more Vitamin B2, 1.5 times more Vitamin B3, 9.7 times more Vitamin B5 and more Vitamin D than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain more Vitamin A, 2.9 times more Vitamin B1, 1.5 times more Vitamin B6, 19.2 times more Vitamin C, more Vitamin E and more Vitamin K than Cooked Shiitake Mushrooms no Salt.
• Both Cooked Shiitake Mushrooms no Salt and Boiled and Drained Carrots have similar amounts of Vitamin B9 per 500 kcal.
• Both Cooked Shiitake Mushrooms no Salt as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Cooked Shiitake Mushrooms vs Boiled Carrots:

• Cooked Shiitake Mushrooms no Salt have 32.9 times more Copper, 22.1 times more Selenium and 4.2 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 16 times more Calcium, 1.7 times more Phosphorus, 3.2 times more Potassium, 23.2 times more Sodium and 1.7 times more Water than Cooked Shiitake Mushrooms no Salt.
• Both Cooked Shiitake Mushrooms no Salt and Boiled and Drained Carrots have similar amounts of Iron, Magnesium and Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cooked Shiitake Mushrooms no Salt have 1.3 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 4.5 times more Omega 6, 1.4 times more Sugars and 2.3 times more Fiber than Cooked Shiitake Mushrooms no Salt.
• Both Cooked Shiitake Mushrooms no Salt and Boiled and Drained Carrots have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Cooked Shiitake Mushrooms no Salt as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.