Comparing Nutrients in 500 calories Boiled White Mushrooms VS Frozen Carrots

Weight per 500 calories

• Boiled White Mushrooms: 1786g
• Frozen Carrots: 1389g

Frozen Carrots, Unprepared have 1.3 times more energy per unit of mass than Boiled and Drained White Mushrooms, which is low in comparison to other foods. Boiled White Mushrooms having very low energy density.

Which food has more nutrients per 500 calories - Boiled White Mushrooms or Frozen Carrots?

Macros Ratio

	Protein	Fat	Carbs
Boiled White Mushrooms	25%	12%	63%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Boiled White Mushrooms	Frozen Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.65% 8.4g	6.6% 6.4g	97g per day for Men 19-50 years
Saturated Fat	3.4% 1.1g	2.04% 0.65g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	19% 3.2g	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	72.7% 94g	84.4% 110g	130g per day for Men 19-50 years
Sugars	57.6% 41.8g	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	NA	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	NA	% 5.56g	g per day for Men 19-50 years
Sucrose	NA	% 56.3g	g per day for Men 19-50 years
Fiber	103% 39.3g	121% 46g	38g per day for Men 19-50 years
Protein	69% 38.8g	19.3% 11g	56g per day for Men 19-50 years

Vitamins

	Boiled White 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	109% 1.3mg	51% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	412% 5.36mg	39.5% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	498% 79.6mg	40.3% 6.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	771% 38.6mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	130% 1.7mg	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	80.4% 321μg	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	79.4% 71.4mg	38.6% 34.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	24% 143IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.2% 0.18mg	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

	Boiled White Mushrooms	Frozen Carrots	Recommended Dietary Allowance
Calcium	10.7% 107mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	1000% 9mg	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	388% 31mg	76.4% 6.1mg	8mg per day for Men 19-50 years
Magnesium	51% 214mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	89.3% 2.05mg	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	222% 1554mg	65.5% 458mg	700mg per day for Men 19-50 years
Potassium	187% 6357mg	96% 3264mg	3400mg per day for Men 19-50 years
Selenium	386% 213μg	17.7% 9.72μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	63% 944mg	1500mg per day for Men 19-50 years
Zinc	141% 15.5mg	41.7% 4.6mg	11mg per day for Men 19-50 years
Water	44% 1626g	33.8% 1251g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled White Mushrooms vs Frozen Carrots:

• Boiled and Drained White Mushrooms have 2.1 times more Vitamin B1, 10.4 times more Vitamin B2, 12.4 times more Vitamin B3, 14.9 times more Vitamin B5, 1.3 times more Vitamin B6, 2.3 times more Vitamin B9, 2.1 times more Vitamin C and more Vitamin D than Frozen Carrots, Unprepared.
• While Frozen Carrots, Unprepared contain more Vitamin A, 44.3 times more Vitamin E and more Vitamin K than Boiled and Drained White Mushrooms.
• Both Boiled and Drained White Mushrooms as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Boiled White Mushrooms vs Frozen Carrots:

• Boiled and Drained White Mushrooms have 8.8 times more Copper, 5.1 times more Iron, 1.3 times more Magnesium, 3.4 times more Phosphorus, 1.9 times more Potassium, 21.9 times more Selenium, 3.4 times more Zinc and 1.3 times more Water than Frozen Carrots, Unprepared.
• While Frozen Carrots, Unprepared contain 4.7 times more Calcium and 26.4 times more Sodium than Boiled and Drained White Mushrooms.
• Both Boiled and Drained White Mushrooms and Frozen Carrots, Unprepared have similar amounts of Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained White Mushrooms have 1.3 times more Fat and 3.6 times more Protein than Frozen Carrots, Unprepared.
• While Frozen Carrots, Unprepared contain 13.2 times more Omega 3 and 1.6 times more Sugars than Boiled and Drained White Mushrooms.
• Both Boiled and Drained White Mushrooms and Frozen Carrots, Unprepared have similar amounts of Energy, Omega 6, Carbohydrate and Fiber per 500 kcal.
• Both Boiled and Drained White Mushrooms as well as Frozen Carrots, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.