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

Weight per 500 calories

• Shiitake Mushrooms: 1471g
• Canned Carrots with Salt: 2000g

Shiitake Mushrooms have 1.4 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 - Shiitake Mushrooms or Canned Carrots with Salt?

Macros Ratio

	Protein	Fat	Carbs
Shiitake Mushrooms	22%	11%	67%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Shiitake Mushrooms	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.43% 7.2g	3.9% 3.8g	97g per day for Men 19-50 years
Saturated Fat	NA	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	NA	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	NA	9.3% 1.58g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	77% 100g	85.2% 111g	130g per day for Men 19-50 years
Sugars	48.3% 35g	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	% 35g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	97% 36.8g	79% 30g	38g per day for Men 19-50 years
Protein	59% 33g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Shiitake 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	18.4% 0.22mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	245% 3.2mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	356% 57mg	69% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	441% 22mg	54% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	331% 4.3mg	172% 2.24mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	297% 89μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	47.8% 191μg	45% 180μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	60% 54mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	44% 265IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	99% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	163% 196μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Shiitake Mushrooms	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	2.94% 29.4mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	232% 2.1mg	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	75.4% 6.03mg	160% 13mg	8mg per day for Men 19-50 years
Magnesium	70% 294mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	147% 3.4mg	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	235% 1647mg	68.6% 480mg	700mg per day for Men 19-50 years
Potassium	131% 4471mg	105% 3580mg	3400mg per day for Men 19-50 years
Selenium	152% 84μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	8.82% 132mg	323% 4840mg	1500mg per day for Men 19-50 years
Zinc	138% 15mg	47.3% 5.2mg	11mg per day for Men 19-50 years
Water	35.7% 1320g	50.2% 1859g	3700g per day for Men 19-50 years

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

• Raw Shiitake Mushrooms have 5.3 times more Vitamin B2, 5.2 times more Vitamin B3, 8.2 times more Vitamin B5, 1.9 times more Vitamin B6 and more Vitamin D than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 1.6 times more Vitamin B1 than Raw Shiitake Mushrooms.
• Both Raw Shiitake Mushrooms and Drained Canned Carrots with Salt have similar amounts of Vitamin B9 per 500 kcal.

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

• Raw Shiitake Mushrooms have 1.8 times more Magnesium, 3.4 times more Phosphorus, 1.2 times more Potassium, 10.5 times more Selenium and 2.9 times more Zinc than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 17 times more Calcium, 2.1 times more Iron, 2.7 times more Manganese, 36.6 times more Sodium and 1.4 times more Water than Raw Shiitake Mushrooms.
• Both Raw Shiitake Mushrooms and Drained Canned Carrots with Salt have similar amounts of Copper per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Shiitake Mushrooms have 1.9 times more Fat, 1.2 times more Fiber and 2.6 times more Protein than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 1.4 times more Sugars than Raw Shiitake Mushrooms.
• Both Raw Shiitake Mushrooms and Drained Canned Carrots with Salt have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Raw Shiitake Mushrooms as well as Drained Canned Carrots with Salt have insufficient amounts of Glucose and Sucrose in 500 kcal.