Comparing Nutrients in 5 ounces Cooked Frozen Carrots VS Enoki Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Enoki Mushrooms	24%	6%	70%

Macro Nutrients

	Cooked Frozen Carrots	Enoki Mushrooms	Recommended Dietary Allowance
Energy	1.8% 52.4kcal	1.8% 52.4kcal	2900kcal per day for Men 19-50 years
Fat	0.99% 0.96g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0.12% 0.038g	32g per day for Men 19-50 years
Omega 3	3.9% 0.062g	3.63% 0.058g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	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	8.43% 11g	8.5% 11g	130g per day for Men 19-50 years
Sugars	7.98% 5.8g	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	0.55% 0.4g	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	% 0.51g	% 0.31g	g per day for Men 19-50 years
Sucrose	% 4.88g	% 0g	g per day for Men 19-50 years
Fiber	12.3% 4.68g	10% 3.83g	38g per day for Men 19-50 years
Protein	1.47% 0.82g	6.73% 3.77g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Enoki Mushrooms	Recommended Dietary Allowance
Vitamin A	133% 1199μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.54% 0.043mg	26.6% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.03% 0.052mg	22% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	62.3% 9.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.93% 0.25mg	38.3% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	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	3.9% 15.6μg	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	3.62% 3.26mg	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	9.54% 1.43mg	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Enoki Mushrooms	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	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	9.4% 0.75mg	20.4% 1.63mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	10.3% 0.24mg	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	6.28% 44mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	8% 272mg	15% 509mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	5.67% 3.1μg	55μg per day for Men 19-50 years
Sodium	5.58% 83.6mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	8.38% 0.92mg	11mg per day for Men 19-50 years
Water	3.46% 128g	3.4% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Enoki Mushrooms per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Frozen Carrots 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 Cooked Frozen Carrots vs Enoki Mushrooms:

• 5 ounces of Cooked Frozen Carrots have more Vitamin C, 101 times more Vitamin E and more Vitamin K than Enoki Mushrooms.
• While 5 oz of Raw Enoki Mushrooms contain 7.5 times more Vitamin B1, 5.4 times more Vitamin B2, 16.9 times more Vitamin B3, 7.8 times more Vitamin B5 and 4.4 times more Vitamin B9 than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Enoki Mushrooms provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Enoki Mushrooms have insufficient amounts of Vitamin C, Vitamin E and Vitamin K
• Both Boiled and Drained Frozen Carrots as well as Raw Enoki Mushrooms have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Frozen Carrots vs Enoki Mushrooms:

• 5 ounces of Cooked Frozen Carrots have more Calcium, 2.2 times more Manganese and 19.7 times more Sodium than Enoki Mushrooms.
• While 5 oz of Raw Enoki Mushrooms contain 1.3 times more Copper, 2.2 times more Iron, 1.5 times more Magnesium, 3.4 times more Phosphorus, 1.9 times more Potassium, 3.7 times more Selenium and 1.9 times more Zinc than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Enoki Mushrooms contain similar levels of Water per five ounces.
• 5 ounces of Cooked Frozen Carrots lack sufficient amounts of Selenium
• 5 ounces of Enoki Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Frozen Carrots have 18.5 times more Sugars and 1.2 times more Fiber than Enoki Mushrooms.
• While 5 oz of Raw Enoki Mushrooms contain 4.6 times more Protein than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Enoki Mushrooms offer comparable quantities of Omega 3 and Carbohydrate per five ounces.
• 5 ounces of Cooked Frozen Carrots provide inadequate amounts of Protein
• Both Boiled and Drained Frozen Carrots as well as Raw Enoki Mushrooms provide inadequate amounts of Energy and Omega 6 in five ounces.