Comparing Nutrients in 5 ounces Canned Carrots with Salt VS Enoki Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Enoki Mushrooms	24%	6%	70%

Macro Nutrients

	Canned Carrots with Salt	Enoki Mushrooms	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	1.8% 52.4kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	0.12% 0.038g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	3.63% 0.058g	1.6g per day for Men 19-50 years
Omega 6	0.66% 0.11g	0.68% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.04% 7.85g	8.5% 11g	130g per day for Men 19-50 years
Sugars	4.85% 3.5g	0.43% 0.31g	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	0% 0g	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	% 0.31g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	5.6% 2.13g	10% 3.83g	38g per day for Men 19-50 years
Protein	1.6% 0.91g	6.73% 3.77g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Enoki Mushrooms	Recommended Dietary Allowance
Vitamin A	88% 791μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.13% 0.026mg	26.6% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.27% 0.043mg	22% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	62.3% 9.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.83% 0.19mg	38.3% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	59% 17.7μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.2% 12.8μg	17% 68μg	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	4.25% 3.83mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	1.2% 7.1IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7% 1.05mg	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Enoki Mushrooms	Recommended Dietary Allowance
Calcium	3.54% 35.4mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	16.4% 0.15mg	17% 0.15mg	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	11.3% 0.91mg	20.4% 1.63mg	8mg per day for Men 19-50 years
Magnesium	2.7% 11.3mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	4.62% 0.11mg	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	4.86% 34mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	15% 509mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	5.67% 3.1μg	55μg per day for Men 19-50 years
Sodium	23% 343mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	3.35% 0.37mg	8.38% 0.92mg	11mg per day for Men 19-50 years
Water	3.56% 132g	3.4% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Enoki Mushrooms per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Carrots with Salt versus 5 oz of Enoki Mushrooms to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Carrots with Salt vs Enoki Mushrooms:

• 5 ounces of Canned Carrots with Salt have more Vitamin C, 74 times more Vitamin E and more Vitamin K than Enoki Mushrooms.
• While 5 oz of Raw Enoki Mushrooms contain 12.5 times more Vitamin B1, 6.7 times more Vitamin B2, 12.7 times more Vitamin B3, 10 times more Vitamin B5 and 5.3 times more Vitamin B9 than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Enoki Mushrooms provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 5 ounces of Enoki Mushrooms have insufficient amounts of Vitamin C, Vitamin E and Vitamin K
• Both Drained Canned Carrots with Salt as well as Raw Enoki Mushrooms have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Carrots with Salt vs Enoki Mushrooms:

• 5 ounces of Canned Carrots with Salt have more Calcium, 6 times more Manganese and 80.7 times more Sodium than Enoki Mushrooms.
• While 5 oz of Raw Enoki Mushrooms contain 1.8 times more Iron, 2 times more Magnesium, 4.4 times more Phosphorus, 2 times more Potassium, 5.5 times more Selenium and 2.5 times more Zinc than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Enoki Mushrooms contain similar levels of Copper and Water per five ounces.
• 5 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium
• 5 ounces of Enoki Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Carrots with Salt have 11.3 times more Sugars than Enoki Mushrooms.
• While 5 oz of Raw Enoki Mushrooms contain 3.7 times more Omega 3, 1.4 times more Carbohydrate, 1.8 times more Fiber and 4.2 times more Protein than Drained Canned Carrots with Salt.
• 5 ounces of Canned Carrots with Salt provide inadequate amounts of Omega 3 and Protein
• Both Drained Canned Carrots with Salt as well as Raw Enoki Mushrooms provide inadequate amounts of Energy and Omega 6 in five ounces.