Comparing Nutrients in 5 ounces Frozen Carrots VS UV Exposed Portabella Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
UV Exposed Portabella Mushrooms	31%	12%	57%

Macro Nutrients

	Frozen Carrots	UV Exposed Portabella Mushrooms	Recommended Dietary Allowance
Energy	1.76% 51kcal	1.08% 31kcal	2900kcal per day for Men 19-50 years
Fat	0.67% 0.65g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	0.27% 0.085g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	NA	1.6g per day for Men 19-50 years
Omega 6	2.06% 0.35g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.6% 11g	4.2% 5.5g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	4.9% 3.54g	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	0.61% 0.44g	0.96% 0.69g	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	% 0.57g	% 2.85g	g per day for Men 19-50 years
Sucrose	% 5.74g	% 0g	g per day for Men 19-50 years
Fiber	12.3% 4.68g	4.85% 1.84g	38g per day for Men 19-50 years
Protein	1.97% 1.1g	5.34% 3g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	UV Exposed Portabella Mushrooms	Recommended Dietary Allowance
Vitamin A	112% 1006μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.2% 0.062mg	6.97% 0.084mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.03% 0.052mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.1% 0.66mg	40% 6.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.3% 0.27mg	32.3% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.4% 0.13mg	16% 0.21mg	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	3.54% 14μg	9.92% 39.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2.95% 0.071μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.94% 3.54mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	268% 1609IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.4% 0.81mg	0.19% 0.028mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20.8% 25μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	UV Exposed Portabella Mushrooms	Recommended Dietary Allowance
Calcium	5.1% 51mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	11.7% 0.1mg	45% 0.41mg	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	7.8% 0.62mg	5.5% 0.44mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	10.5% 0.24mg	4.25% 0.098mg	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	6.7% 46.8mg	22% 153mg	700mg per day for Men 19-50 years
Potassium	9.8% 333mg	15% 516mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	48% 26.4μg	55μg per day for Men 19-50 years
Sodium	6.43% 96mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	4.25% 0.47mg	6.83% 0.75mg	11mg per day for Men 19-50 years
Water	3.45% 128g	3.56% 132g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS UV Exposed Portabella Mushrooms per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Carrots versus 5 oz of UV Exposed Portabella Mushrooms to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Frozen Carrots vs UV Exposed Portabella Mushrooms:

• 5 ounces of Frozen Carrots have more Vitamin A, more Vitamin C, 28.5 times more Vitamin E and more Vitamin K than UV Exposed Portabella Mushrooms.
• While 5 oz of Raw Portabella Mushrooms Exposed to UV contain 1.3 times more Vitamin B1, 3.5 times more Vitamin B2, 9.7 times more Vitamin B3, 6.1 times more Vitamin B5, 1.6 times more Vitamin B6, 2.8 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Frozen Carrots, Unprepared.
• 5 ounces of Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D
• 5 ounces of UV Exposed Portabella Mushrooms have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K

Comparing minerals per 5 ounces for Frozen Carrots vs UV Exposed Portabella Mushrooms:

• 5 ounces of Frozen Carrots have 12 times more Calcium, 1.4 times more Iron, 2.5 times more Manganese and 7.6 times more Sodium than UV Exposed Portabella Mushrooms.
• While 5 oz of Raw Portabella Mushrooms Exposed to UV contain 3.9 times more Copper, 3.3 times more Phosphorus, 1.5 times more Potassium, 26.6 times more Selenium and 1.6 times more Zinc than Frozen Carrots, Unprepared.
• Both Frozen Carrots and UV Exposed Portabella Mushrooms contain similar levels of Magnesium and Water per five ounces.
• 5 ounces of Frozen Carrots lack sufficient amounts of Selenium
• 5 ounces of UV Exposed Portabella Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Carrots have 2 times more Carbohydrate, 1.9 times more Sugars and 2.5 times more Fiber than UV Exposed Portabella Mushrooms.
• While 5 oz of Raw Portabella Mushrooms Exposed to UV contain 2.7 times more Protein than Frozen Carrots, Unprepared.
• 5 ounces of Frozen Carrots provide inadequate amounts of Protein
• Both Frozen Carrots, Unprepared as well as Raw Portabella Mushrooms Exposed to UV provide inadequate amounts of Energy in five ounces.