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

Weight per 500 calories

• White Mushrooms: 2273g
• Canned Carrots with Salt: 2000g

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

Discover which food has more nutrients per 500 calories - White Mushrooms or Canned Carrots with Salt?

Macros Ratio

	Protein	Fat	Carbs
White Mushrooms	43%	11%	46%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	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	7.97% 7.73g	3.9% 3.8g	97g per day for Men 19-50 years
Saturated Fat	3.55% 1.14g	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	21.4% 3.64g	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	57% 74g	85.2% 111g	130g per day for Men 19-50 years
Sugars	62% 45g	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	5.33% 3.86g	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	% 33.6g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	60% 22.7g	79% 30g	38g per day for Men 19-50 years
Protein	125% 70.2g	23% 13g	56g per day for Men 19-50 years

Vitamins

	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	153% 1.84mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	703% 9.14mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	512% 82mg	69% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	682% 34mg	54% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	182% 2.36mg	172% 2.24mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	687% 206μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	97% 386μg	45% 180μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	38% 0.91μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	53% 47.7mg	60% 54mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	26.5% 159IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.5% 0.23mg	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

	White Mushrooms	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	6.8% 68mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	803% 7.23mg	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	142% 11.4mg	160% 13mg	8mg per day for Men 19-50 years
Magnesium	48.7% 205mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	46.4% 1.07mg	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	279% 1955mg	68.6% 480mg	700mg per day for Men 19-50 years
Potassium	213% 7227mg	105% 3580mg	3400mg per day for Men 19-50 years
Selenium	384% 211μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	7.58% 114mg	323% 4840mg	1500mg per day for Men 19-50 years
Zinc	107% 12mg	47.3% 5.2mg	11mg per day for Men 19-50 years
Water	56.8% 2101g	50.2% 1859g	3700g per day for Men 19-50 years

White Mushrooms VS Canned Carrots With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - White Mushrooms or Canned Carrots with Salt?

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

• 500 calories of White Mushrooms have 5.1 times more Vitamin B1, 15.2 times more Vitamin B2, 7.4 times more Vitamin B3, 12.6 times more Vitamin B5, 2.1 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Canned Carrots with Salt.
• While 500 kcal of Drained Canned Carrots with Salt contain more Vitamin A, 65.1 times more Vitamin E and more Vitamin K than Raw White Mushrooms.
• Both White Mushrooms and Canned Carrots with Salt provide similar amounts of Vitamin B6 and Vitamin C per 500 calories.
• 500 calories of White Mushrooms have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• 500 calories of Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D

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

• 500 calories of White Mushrooms have 3.5 times more Copper, 1.3 times more Magnesium, 4.1 times more Phosphorus, 2 times more Potassium, 26.4 times more Selenium and 2.3 times more Zinc than Canned Carrots with Salt.
• While 500 kcal of Drained Canned Carrots with Salt contain 7.3 times more Calcium, 8.4 times more Manganese and 42.6 times more Sodium than Raw White Mushrooms.
• Both White Mushrooms and Canned Carrots with Salt contain similar levels of Iron and Water per 500 calories.
• 500 calories of White Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of White Mushrooms have 2.3 times more Omega 6 and 5.5 times more Protein than Canned Carrots with Salt.
• While 500 kcal of Drained Canned Carrots with Salt contain more Omega 3, 1.5 times more Carbohydrate and 1.3 times more Fiber than Raw White Mushrooms.
• Both White Mushrooms and Canned Carrots with Salt offer comparable quantities of Energy and Sugars per 500 calories.
• 500 calories of White Mushrooms provide inadequate amounts of Omega 3
• 500 calories of Canned Carrots with Salt provide inadequate amounts of Omega 6