Comparing Nutrients in 5 ounces Frozen Carrots VS White Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
White Mushrooms	43%	11%	46%

Macro Nutrients

	Frozen Carrots	White Mushrooms	Recommended Dietary Allowance
Energy	1.76% 51kcal	1.08% 31kcal	2900kcal per day for Men 19-50 years
Fat	0.67% 0.65g	0.5% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.06% 0.35g	1.33% 0.23g	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	3.55% 4.62g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	3.87% 2.8g	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	0.33% 0.24g	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	% 2.1g	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	3.73% 1.4g	38g per day for Men 19-50 years
Protein	1.97% 1.1g	7.82% 4.38g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	White 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	9.57% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.03% 0.052mg	44% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.1% 0.66mg	32% 5.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.3% 0.27mg	42.5% 2.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.4% 0.13mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	43% 13μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.54% 14μg	6.02% 24μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2.36% 0.057μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.94% 3.54mg	3.3% 2.98mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	1.65% 9.92IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.4% 0.81mg	0.094% 0.014mg	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	White 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	50% 0.45mg	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	8.86% 0.71mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	10.5% 0.24mg	2.9% 0.067mg	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	17.4% 122mg	700mg per day for Men 19-50 years
Potassium	9.8% 333mg	13.3% 451mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	24% 13μg	55μg per day for Men 19-50 years
Sodium	6.43% 96mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	4.25% 0.47mg	6.7% 0.74mg	11mg per day for Men 19-50 years
Water	3.45% 128g	3.54% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS White Mushrooms per 5 oz

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

Lets compare vitamin content per 5 ounces of Frozen Carrots vs White Mushrooms:

• 5 ounces of Frozen Carrots have more Vitamin A, 57 times more Vitamin E and more Vitamin K than White Mushrooms.
• While 5 oz of Raw White Mushrooms contain 1.8 times more Vitamin B1, 10.9 times more Vitamin B2, 7.8 times more Vitamin B3, 8 times more Vitamin B5 and 1.7 times more Vitamin B9 than Frozen Carrots, Unprepared.
• Both Frozen Carrots and White Mushrooms provide similar amounts of Vitamin B6 and Vitamin C per five ounces.
• 5 ounces of White Mushrooms have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Frozen Carrots, Unprepared as well as Raw White Mushrooms have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Carrots vs White Mushrooms:

• 5 ounces of Frozen Carrots have 12 times more Calcium, 1.3 times more Magnesium, 3.6 times more Manganese and 13.6 times more Sodium than White Mushrooms.
• While 5 oz of Raw White Mushrooms contain 4.3 times more Copper, 2.6 times more Phosphorus, 1.4 times more Potassium, 13.3 times more Selenium and 1.6 times more Zinc than Frozen Carrots, Unprepared.
• Both Frozen Carrots and White Mushrooms contain similar levels of Iron and Water per five ounces.
• 5 ounces of Frozen Carrots lack sufficient amounts of Selenium
• 5 ounces of White Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Carrots have 2.4 times more Carbohydrate, 2.4 times more Sugars and 3.3 times more Fiber than White Mushrooms.
• While 5 oz of Raw White Mushrooms contain 4 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 White Mushrooms provide inadequate amounts of Energy, Omega 3 and Omega 6 in five ounces.