Comparing Nutrients in 500 calories Microwaved White Mushrooms VS Canned Carrots with Salt

Weight per 500 calories

• Microwaved White Mushrooms: 1429g
• Canned Carrots with Salt: 2000g

Microwaved White 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 - Microwaved White Mushrooms or Canned Carrots with Salt?

Macros Ratio

	Protein	Fat	Carbs
Microwaved White Mushrooms	36%	9%	55%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Microwaved White Mushrooms	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.77% 6.57g	3.9% 3.8g	97g per day for Men 19-50 years
Saturated Fat	2.68% 0.86g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	0% 0g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	23.5% 4g	9.3% 1.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66.4% 86.3g	85.2% 111g	130g per day for Men 19-50 years
Sugars	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	94% 35.7g	79% 30g	38g per day for Men 19-50 years
Protein	100% 56g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Microwaved White Mushrooms	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	1240% 11160μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	71.4% 0.86mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	474% 6.16mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	478% 76.4mg	69% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	560% 28mg	54% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	172% 2.24mg	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	57% 229μg	45% 180μg	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	60% 54mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	26% 157IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	99% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	163% 196μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwaved White Mushrooms	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	8.57% 85.7mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	587% 5.3mg	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	59% 4.7mg	160% 13mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	39.8% 0.91mg	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	259% 1814mg	68.6% 480mg	700mg per day for Men 19-50 years
Potassium	205% 6971mg	105% 3580mg	3400mg per day for Men 19-50 years
Selenium	468% 257μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	16% 243mg	323% 4840mg	1500mg per day for Men 19-50 years
Zinc	95% 10.4mg	47.3% 5.2mg	11mg per day for Men 19-50 years
Water	34% 1265g	50.2% 1859g	3700g per day for Men 19-50 years

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

• Microwaved White Mushrooms have 2.4 times more Vitamin B1, 10.3 times more Vitamin B2, 6.9 times more Vitamin B3, 10.4 times more Vitamin B5, 1.3 times more Vitamin B9 and more Vitamin D than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain more Vitamin A, 3.2 times more Vitamin B6, more Vitamin C, more Vitamin E and more Vitamin K than Microwaved White Mushrooms.
• Both Microwaved White Mushrooms as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 in 500 kcal.

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

• Microwaved White Mushrooms have 2.5 times more Copper, 1.3 times more Magnesium, 3.8 times more Phosphorus, 1.9 times more Potassium, 32.1 times more Selenium and 2 times more Zinc than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 5.8 times more Calcium, 2.7 times more Iron, 9.8 times more Manganese, 19.9 times more Sodium and 1.5 times more Water than Microwaved White Mushrooms.

Comparison of macro-nutrients per 500 calories:

• Microwaved White Mushrooms have 1.7 times more Fat, 2.5 times more Omega 6 and 4.4 times more Protein than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain more Omega 3, 1.3 times more Carbohydrate and more Sugars than Microwaved White Mushrooms.
• Both Microwaved White Mushrooms and Drained Canned Carrots with Salt have similar amounts of Energy and Fiber per 500 kcal.
• Both Microwaved White Mushrooms as well as Drained Canned Carrots with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.