Comparing Nutrients in 7 ounces Canned Carrots with Liquids and Salt VS Portabella Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Portabella Mushrooms	31%	12%	57%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Portabella Mushrooms	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	0.72% 0.69g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.062% 0.02g	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	1.73% 0.29g	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	5.9% 7.68g	130g per day for Men 19-50 years
Sugars	6.73% 4.9g	6.84% 4.96g	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	1.34% 0.97g	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	% 4g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	6.8% 2.58g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	7.48% 4.2g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Portabella Mushrooms	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	9.76% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.22% 0.84mg	55.7% 8.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.28mg	45.2% 2.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	22.6% 0.29mg	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	3.97% 16μg	14% 55.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.13% 0.099μg	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	3.3% 20IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9.66% 1.45mg	0.26% 0.04mg	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	Portabella Mushrooms	Recommended Dietary Allowance
Calcium	6.15% 61.5mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	63% 0.57mg	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	7.7% 0.62mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	NA	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	5.95% 0.14mg	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	30.6% 214mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	21.2% 722mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	67% 37μg	55μg per day for Men 19-50 years
Sodium	31.8% 476mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	9.56% 1.05mg	11mg per day for Men 19-50 years
Water	5% 185g	4.98% 184g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Canned Carrots with Liquids and Salt vs Portabella Mushrooms:

• Canned Carrots Solids and Liquids with Salt have more Vitamin A, more Vitamin C, 36.5 times more Vitamin E and more Vitamin K than Raw Portabella Mushrooms.
• While Raw Portabella Mushrooms contain 3.1 times more Vitamin B1, 4.8 times more Vitamin B2, 10.7 times more Vitamin B3, 8.2 times more Vitamin B5, 1.3 times more Vitamin B6, 3.5 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Canned Carrots Solids and Liquids with Salt.

Comparing minerals per 7 ounces for Canned Carrots with Liquids and Salt vs Portabella Mushrooms:

• Canned Carrots Solids and Liquids with Salt have 10.3 times more Calcium, 1.7 times more Iron, 6.5 times more Manganese and 26.7 times more Sodium than Raw Portabella Mushrooms.
• While Raw Portabella Mushrooms contain 2.8 times more Copper, 5.4 times more Phosphorus, 2.1 times more Potassium, 46.5 times more Selenium and 1.8 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Raw Portabella Mushrooms have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Canned Carrots Solids and Liquids with Salt have 1.4 times more Carbohydrate and 1.4 times more Fiber than Raw Portabella Mushrooms.
• While Raw Portabella Mushrooms contain 3.6 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Raw Portabella Mushrooms have similar amounts of Sugars per 7 oz.
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Portabella Mushrooms have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.