Comparing Nutrients in 500 calories Stir-Fried Shiitake Mushrooms VS Frozen Carrots

Weight per 500 calories

• Stir-Fried Shiitake Mushrooms: 1282g
• Frozen Carrots: 1389g

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

Discover which food has more nutrients per 500 calories - Stir-Fried Shiitake Mushrooms or Frozen Carrots?

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried Shiitake Mushrooms	29%	7%	64%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Stir-Fried Shiitake Mushrooms	Frozen Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.63% 4.5g	6.6% 6.4g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	2.04% 0.65g	32g per day for Men 19-50 years
Omega 3	0% 0g	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	11.5% 1.95g	20% 3.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75.7% 98g	84.4% 110g	130g per day for Men 19-50 years
Sugars	5.3% 3.85g	91% 66g	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	5.94% 4.3g	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	% 3.85g	% 5.56g	g per day for Men 19-50 years
Sucrose	% 0g	% 56.3g	g per day for Men 19-50 years
Fiber	121% 46g	121% 46g	38g per day for Men 19-50 years
Protein	79% 44.2g	19.3% 11g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried Shiitake Mushrooms	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	1096% 9861μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	51% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	270% 3.5mg	39.5% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	310% 49.6mg	40.3% 6.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	349% 17.4mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	172% 2.23mg	101% 1.3mg	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	45% 179μg	34.7% 139μg	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	38.6% 34.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	45% 269IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	52.8% 7.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	204% 244μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stir-Fried Shiitake Mushrooms	Frozen Carrots	Recommended Dietary Allowance
Calcium	2.56% 25.6mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	232% 2.1mg	114% 1.03mg	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	85% 6.8mg	76.4% 6.1mg	8mg per day for Men 19-50 years
Magnesium	58% 244mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	124% 2.86mg	103% 2.38mg	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% 1423mg	65.5% 458mg	700mg per day for Men 19-50 years
Potassium	123% 4179mg	96% 3264mg	3400mg per day for Men 19-50 years
Selenium	147% 80.8μg	17.7% 9.72μg	55μg per day for Men 19-50 years
Sodium	4.27% 64mg	63% 944mg	1500mg per day for Men 19-50 years
Zinc	112% 12.3mg	41.7% 4.6mg	11mg per day for Men 19-50 years
Water	30.4% 1125g	33.8% 1251g	3700g per day for Men 19-50 years

Stir-Fried Shiitake Mushrooms VS Frozen Carrots Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Stir-Fried Shiitake Mushrooms or Frozen Carrots?

Lets compare vitamin content per 500 calories of Stir-Fried Shiitake Mushrooms vs Frozen Carrots:

• 500 calories of Stir-Fried Shiitake Mushrooms have 2.1 times more Vitamin B1, 6.8 times more Vitamin B2, 7.7 times more Vitamin B3, 6.7 times more Vitamin B5, 1.7 times more Vitamin B6, 1.3 times more Vitamin B9 and more Vitamin D than Frozen Carrots.
• While 500 kcal of Frozen Carrots, Unprepared contain more Vitamin A, more Vitamin C, more Vitamin E and more Vitamin K than Stir-Fried Shiitake Mushrooms.
• 500 calories of Stir-Fried Shiitake Mushrooms have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• 500 calories of Frozen Carrots have insufficient amounts of Vitamin D
• Both Stir-Fried Shiitake Mushrooms as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Stir-Fried Shiitake Mushrooms vs Frozen Carrots:

• 500 calories of Stir-Fried Shiitake Mushrooms have 2 times more Copper, 1.5 times more Magnesium, 1.2 times more Manganese, 3.1 times more Phosphorus, 1.3 times more Potassium, 8.3 times more Selenium and 2.7 times more Zinc than Frozen Carrots.
• While 500 kcal of Frozen Carrots, Unprepared contain 19.5 times more Calcium and 14.7 times more Sodium than Stir-Fried Shiitake Mushrooms.
• Both Stir-Fried Shiitake Mushrooms and Frozen Carrots contain similar levels of Iron and Water per 500 calories.
• 500 calories of Stir-Fried Shiitake Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Stir-Fried Shiitake Mushrooms have 4.1 times more Protein than Frozen Carrots.
• While 500 kcal of Frozen Carrots, Unprepared contain more Omega 3, 1.8 times more Omega 6 and 17.2 times more Sugars than Stir-Fried Shiitake Mushrooms.
• Both Stir-Fried Shiitake Mushrooms and Frozen Carrots offer comparable quantities of Energy, Carbohydrate and Fiber per 500 calories.
• 500 calories of Stir-Fried Shiitake Mushrooms provide inadequate amounts of Omega 3