Comparing Nutrients in 7 ounces Cooked Frozen Carrots VS UV Exposed Brown Mushrooms, Italian, Or Crimini

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
UV Exposed Brown Mushrooms, Italian, Or Crimini	36%	3%	61%

Macro Nutrients

	Cooked Frozen Carrots	UV Exposed Brown Mushrooms, Italian, Or Crimini	Recommended Dietary Allowance
Energy	2.53% 73.4kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	5.46% 0.087g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	3.37% 0.57g	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	11.8% 15.3g	6.56% 8.53g	130g per day for Men 19-50 years
Sugars	11% 8.1g	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	0.77% 0.56g	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	% 0.71g	NA	g per day for Men 19-50 years
Sucrose	% 6.83g	NA	g per day for Men 19-50 years
Fiber	17.2% 6.55g	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

	Cooked Frozen Carrots	UV Exposed Brown Mushrooms, Italian, Or Crimini	Recommended Dietary Allowance
Vitamin A	187% 1679μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	15.7% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	74.8% 0.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.16% 0.83mg	47% 7.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.9% 0.35mg	59.5% 2.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	16.8% 0.22mg	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	5.46% 22μg	14% 55.6μg	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	5.07% 4.56mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	422% 2532IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	13.4% 2mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	UV Exposed Brown Mushrooms, Italian, Or Crimini	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	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% 1.05mg	9.92% 0.79mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	14.4% 0.33mg	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	8.8% 61.5mg	34% 238mg	700mg per day for Men 19-50 years
Potassium	11.2% 381mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	94% 51.6μg	55μg per day for Men 19-50 years
Sodium	7.8% 117mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	4.84% 179g	4.94% 183g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS UV Exposed Brown Mushrooms, Italian, Or Crimini per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Frozen Carrots versus 7 oz of UV Exposed Brown Mushrooms, Italian, Or Crimini to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Frozen Carrots vs UV Exposed Brown Mushrooms, Italian, Or Crimini:

• 7 ounces of Cooked Frozen Carrots have more Vitamin A, more Vitamin C, 101 times more Vitamin E and more Vitamin K than UV Exposed Brown Mushrooms, Italian, Or Crimini.
• While 7 oz of Raw Brown Mushrooms, Italian, Or Crimini Exposed to UV contain 3.2 times more Vitamin B1, 13.2 times more Vitamin B2, 9.1 times more Vitamin B3, 8.6 times more Vitamin B5, 1.3 times more Vitamin B6, 2.5 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Boiled and Drained Frozen Carrots.
• 7 ounces of Cooked Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D
• 7 ounces of UV Exposed Brown Mushrooms, Italian, Or Crimini have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K

Comparing minerals per 7 ounces for Cooked Frozen Carrots vs UV Exposed Brown Mushrooms, Italian, Or Crimini:

• 7 ounces of Cooked Frozen Carrots have 1.9 times more Calcium, 1.3 times more Iron, 1.2 times more Magnesium and 9.8 times more Sodium than UV Exposed Brown Mushrooms, Italian, Or Crimini.
• While 7 oz of Raw Brown Mushrooms, Italian, Or Crimini Exposed to UV contain 6.1 times more Copper, 3.9 times more Phosphorus, 2.3 times more Potassium, 43.3 times more Selenium and 3.1 times more Zinc than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and UV Exposed Brown Mushrooms, Italian, Or Crimini contain similar levels of Manganese and Water per seven ounces.
• 7 ounces of Cooked Frozen Carrots lack sufficient amounts of Selenium
• 7 ounces of UV Exposed Brown Mushrooms, Italian, Or Crimini lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Frozen Carrots have more Omega 3, 1.8 times more Carbohydrate, 2.4 times more Sugars and 5.5 times more Fiber than UV Exposed Brown Mushrooms, Italian, Or Crimini.
• While 7 oz of Raw Brown Mushrooms, Italian, Or Crimini Exposed to UV contain 4.3 times more Protein than Boiled and Drained Frozen Carrots.
• 7 ounces of Cooked Frozen Carrots provide inadequate amounts of Protein
• 7 ounces of UV Exposed Brown Mushrooms, Italian, Or Crimini provide inadequate amounts of Omega 3 and Fiber
• Both Boiled and Drained Frozen Carrots as well as Raw Brown Mushrooms, Italian, Or Crimini Exposed to UV provide inadequate amounts of Energy and Omega 6 in seven ounces.