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

Macros Ratio

	Protein	Fat	Carbs
Enoki Mushrooms	24%	6%	70%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Enoki Mushrooms	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	2.53% 73.4kcal	1.57% 45.6kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.054g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	5.1% 0.081g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	0.65% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.5g	8.2% 10.7g	130g per day for Men 19-50 years
Sugars	0.6% 0.44g	6.73% 4.9g	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% 0g	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	% 0.44g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	14% 5.36g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	9.43% 5.28g	2.06% 1.15g	56g per day for Men 19-50 years

Vitamins

	Enoki Mushrooms	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	NA	135% 1216μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.2% 0.45mg	3.14% 0.038mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	4.12% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.2% 14mg	5.22% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.6% 2.68mg	5.5% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	82.7% 25μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	24% 95μg	3.97% 16μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	4.4% 3.97mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	1.65% 9.92IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.13% 0.02mg	9.66% 1.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	16.2% 19.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enoki Mushrooms	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	0% 0mg	6.15% 61.5mg	1000mg per day for Men 19-50 years
Copper	23.6% 0.21mg	22.7% 0.2mg	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	28.5% 2.3mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	6.47% 0.15mg	39% 0.89mg	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	29.8% 208mg	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	21% 712mg	10% 343mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	31.8% 476mg	1500mg per day for Men 19-50 years
Zinc	11.7% 1.3mg	5.23% 0.58mg	11mg per day for Men 19-50 years
Water	4.74% 175g	5% 185g	3700g per day for Men 19-50 years

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

• Raw Enoki Mushrooms have 11.8 times more Vitamin B1, 7.4 times more Vitamin B2, 16.7 times more Vitamin B3, 9.7 times more Vitamin B5 and 6 times more Vitamin B9 than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain more Vitamin C, 73 times more Vitamin E and more Vitamin K than Raw Enoki Mushrooms.
• Both Raw Enoki Mushrooms and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin B6 per 7 oz.
• Both Raw Enoki Mushrooms as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Raw Enoki Mushrooms have 2.2 times more Iron, 1.8 times more Magnesium, 5.3 times more Phosphorus, 2.1 times more Potassium, 5.5 times more Selenium and 2.2 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain more Calcium, 6 times more Manganese and 80 times more Sodium than Raw Enoki Mushrooms.
• Both Raw Enoki Mushrooms and Canned Carrots Solids and Liquids with Salt have similar amounts of Copper and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Enoki Mushrooms have 1.6 times more Energy, 5.1 times more Omega 3, 1.5 times more Carbohydrate, 1.5 times more Fiber and 4.6 times more Protein than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 11.2 times more Sugars than Raw Enoki Mushrooms.
• Both Raw Enoki Mushrooms as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.