Comparing Nutrients in 500 calories Shiitake Mushrooms VS Carrots

Weight per 500 calories

• Shiitake Mushrooms: 1471g
• Carrots: 1220g

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

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

Macros Ratio

	Protein	Fat	Carbs
Shiitake Mushrooms	22%	11%	67%
Carrots	8%	5%	87%

Macro Nutrients

	Shiitake Mushrooms	Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.43% 7.2g	3% 2.93g	97g per day for Men 19-50 years
Saturated Fat	NA	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	NA	1.52% 0.024g	1.6g per day for Men 19-50 years
Omega 6	NA	7.17% 1.2g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	77% 100g	90% 117g	130g per day for Men 19-50 years
Sugars	48.3% 35g	79.7% 58g	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	9.25% 6.7g	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	% 7.2g	g per day for Men 19-50 years
Sucrose	% 0g	% 43.8g	g per day for Men 19-50 years
Fiber	97% 36.8g	90% 34g	38g per day for Men 19-50 years
Protein	59% 33g	20.3% 11.3g	56g per day for Men 19-50 years

Vitamins

	Shiitake Mushrooms	Carrots	Recommended Dietary Allowance
Vitamin A	NA	1131% 10183μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.4% 0.22mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	245% 3.2mg	54.4% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	356% 57mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	441% 22mg	66.6% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	331% 4.3mg	129% 1.7mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	297% 89μg	90% 27μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	47.8% 191μg	58% 232μg	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	80% 72mg	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	53.7% 8.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Shiitake Mushrooms	Carrots	Recommended Dietary Allowance
Calcium	2.94% 29.4mg	40.2% 402mg	1000mg per day for Men 19-50 years
Copper	232% 2.1mg	61% 0.55mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.98% 39μg	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	45.7% 3.66mg	8mg per day for Men 19-50 years
Magnesium	70% 294mg	35% 146mg	420mg per day for Men 19-50 years
Manganese	147% 3.4mg	76% 1.74mg	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	61% 427mg	700mg per day for Men 19-50 years
Potassium	131% 4471mg	115% 3902mg	3400mg per day for Men 19-50 years
Selenium	152% 84μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	8.82% 132mg	56% 841mg	1500mg per day for Men 19-50 years
Zinc	138% 15mg	26.6% 2.93mg	11mg per day for Men 19-50 years
Water	35.7% 1320g	29% 1077g	3700g per day for Men 19-50 years

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

• Raw Shiitake Mushrooms have 4.5 times more Vitamin B2, 4.8 times more Vitamin B3, 6.6 times more Vitamin B5, 2.6 times more Vitamin B6, 3.3 times more Vitamin B7 and more Vitamin D than Raw Carrots.
• While Raw Carrots contain 3.6 times more Vitamin B1 than Raw Shiitake Mushrooms.
• Both Raw Shiitake Mushrooms and Raw Carrots have similar amounts of Vitamin B9 per 500 kcal.

Comparing minerals per 500 calories for Shiitake Mushrooms vs Carrots:

• Raw Shiitake Mushrooms have 3.8 times more Copper, 1.6 times more Iron, 2 times more Magnesium, 1.9 times more Manganese, 3.9 times more Phosphorus, 68.7 times more Selenium, 5.2 times more Zinc and 1.2 times more Water than Raw Carrots.
• While Raw Carrots contain 13.7 times more Calcium and 6.4 times more Sodium than Raw Shiitake Mushrooms.
• Both Raw Shiitake Mushrooms and Raw Carrots have similar amounts of Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Shiitake Mushrooms have 2.5 times more Fat and 2.9 times more Protein than Raw Carrots.
• While Raw Carrots contain 1.7 times more Sugars and more Fructose than Raw Shiitake Mushrooms.
• Both Raw Shiitake Mushrooms and Raw Carrots have similar amounts of Energy, Carbohydrate and Fiber per 500 kcal.
• Both Raw Shiitake Mushrooms as well as Raw Carrots have insufficient amounts of Glucose and Sucrose in 500 kcal.