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

Weight per 500 calories

• Stir-Fried Shiitake Mushrooms: 1282g
• Carrots: 1220g

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

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

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried Shiitake Mushrooms	29%	7%	64%
Carrots	8%	5%	87%

Macro Nutrients

	Stir-Fried Shiitake Mushrooms	Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.63% 4.5g	3% 2.93g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.52% 0.024g	1.6g per day for Men 19-50 years
Omega 6	11.5% 1.95g	7.17% 1.2g	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	90% 117g	130g per day for Men 19-50 years
Sugars	5.3% 3.85g	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	% 3.85g	% 7.2g	g per day for Men 19-50 years
Sucrose	% 0g	% 43.8g	g per day for Men 19-50 years
Fiber	121% 46g	90% 34g	38g per day for Men 19-50 years
Protein	79% 44.2g	20.3% 11.3g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried Shiitake Mushrooms	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	1131% 10183μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	270% 3.5mg	54.4% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	310% 49.6mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	349% 17.4mg	66.6% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	172% 2.23mg	129% 1.7mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	90% 27μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	45% 179μg	58% 232μg	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	80% 72mg	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	53.7% 8.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stir-Fried Shiitake Mushrooms	Carrots	Recommended Dietary Allowance
Calcium	2.56% 25.6mg	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	85% 6.8mg	45.7% 3.66mg	8mg per day for Men 19-50 years
Magnesium	58% 244mg	35% 146mg	420mg per day for Men 19-50 years
Manganese	124% 2.86mg	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	203% 1423mg	61% 427mg	700mg per day for Men 19-50 years
Potassium	123% 4179mg	115% 3902mg	3400mg per day for Men 19-50 years
Selenium	147% 80.8μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	4.27% 64mg	56% 841mg	1500mg per day for Men 19-50 years
Zinc	112% 12.3mg	26.6% 2.93mg	11mg per day for Men 19-50 years
Water	30.4% 1125g	29% 1077g	3700g per day for Men 19-50 years

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

• Stir-Fried Shiitake Mushrooms have 1.6 times more Vitamin B1, 5 times more Vitamin B2, 4.1 times more Vitamin B3, 5.2 times more Vitamin B5, 1.3 times more Vitamin B6 and more Vitamin D than Raw Carrots.
• While Raw Carrots contain more Vitamin A, 1.3 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Stir-Fried Shiitake Mushrooms.
• Both Stir-Fried Shiitake Mushrooms as well as Raw Carrots have insufficient amounts of Vitamin B12 in 500 kcal.

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

• Stir-Fried Shiitake Mushrooms have 3.8 times more Copper, 1.9 times more Iron, 1.7 times more Magnesium, 1.6 times more Manganese, 3.3 times more Phosphorus, 66.2 times more Selenium and 4.2 times more Zinc than Raw Carrots.
• While Raw Carrots contain 15.7 times more Calcium and 13.1 times more Sodium than Stir-Fried Shiitake Mushrooms.
• Both Stir-Fried Shiitake Mushrooms and Raw Carrots have similar amounts of Potassium and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Stir-Fried Shiitake Mushrooms have 1.6 times more Omega 6, 1.4 times more Fiber and 3.9 times more Protein than Raw Carrots.
• While Raw Carrots contain 15 times more Sugars and more Fructose than Stir-Fried Shiitake Mushrooms.
• Both Stir-Fried Shiitake Mushrooms and Raw Carrots have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Stir-Fried Shiitake Mushrooms as well as Raw Carrots have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.