Comparing Nutrients in 7 ounces Canned Carrots with Liquids and Salt VS Brown Mushrooms, Italian, Or Crimini

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Brown Mushrooms, Italian, Or Crimini	36%	3%	61%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Brown Mushrooms, Italian, Or Crimini	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	0.47% 0.079g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.2% 10.7g	6.56% 8.53g	130g per day for Men 19-50 years
Sugars	6.73% 4.9g	4.7% 3.4g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	9.4% 3.57g	3.13% 1.2g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	8.86% 4.96g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Brown Mushrooms, Italian, Or Crimini	Recommended Dietary Allowance
Vitamin A	135% 1216μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.14% 0.038mg	15.7% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	74.8% 0.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.22% 0.84mg	47% 7.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.28mg	59.5% 2.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	83.3% 25μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.97% 16μg	12.4% 49.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	8.27% 0.2μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.4% 3.97mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0.99% 5.95IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9.66% 1.45mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Brown Mushrooms, Italian, Or Crimini	Recommended Dietary Allowance
Calcium	6.15% 61.5mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	110% 0.99mg	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	13% 1.03mg	9.92% 0.79mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	12.3% 0.28mg	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	5.67% 39.7mg	34% 238mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	94% 51.6μg	55μg per day for Men 19-50 years
Sodium	31.8% 476mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	5% 185g	4.94% 183g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Canned Carrots with Liquids and Salt vs Brown Mushrooms, Italian, Or Crimini:

• Canned Carrots Solids and Liquids with Salt have more Vitamin A, more Vitamin C, 73 times more Vitamin E and more Vitamin K than Raw Brown Mushrooms, Italian, Or Crimini.
• While Raw Brown Mushrooms, Italian, Or Crimini contain 5 times more Vitamin B1, 18.1 times more Vitamin B2, 9 times more Vitamin B3, 10.8 times more Vitamin B5, 3.1 times more Vitamin B9 and more Vitamin B12 than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Raw Brown Mushrooms, Italian, Or Crimini have similar amounts of Vitamin B6 per 7 oz.
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Brown Mushrooms, Italian, Or Crimini have insufficient amounts of Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Canned Carrots with Liquids and Salt vs Brown Mushrooms, Italian, Or Crimini:

• Canned Carrots Solids and Liquids with Salt have 1.7 times more Calcium, 1.3 times more Iron, 3.2 times more Manganese and 40 times more Sodium than Raw Brown Mushrooms, Italian, Or Crimini.
• While Raw Brown Mushrooms, Italian, Or Crimini contain 4.9 times more Copper, 6 times more Phosphorus, 2.6 times more Potassium, 65 times more Selenium and 3.8 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Raw Brown Mushrooms, Italian, Or Crimini have similar amounts of Magnesium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Canned Carrots Solids and Liquids with Salt have 1.2 times more Carbohydrate, 1.4 times more Sugars and 3 times more Fiber than Raw Brown Mushrooms, Italian, Or Crimini.
• While Raw Brown Mushrooms, Italian, Or Crimini contain 4.3 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Brown Mushrooms, Italian, Or Crimini have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.