Comparing Nutrients in 7 ounces Shiitake Mushrooms VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Shiitake Mushrooms	22%	11%	67%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Shiitake Mushrooms	Boiled Carrots	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	NA	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	NA	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	NA	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.4% 13.5g	12.5% 16.3g	130g per day for Men 19-50 years
Sugars	6.5% 4.72g	9.44% 6.85g	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	0.99% 0.71g	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	% 4.72g	% 0.79g	g per day for Men 19-50 years
Sucrose	% 0g	% 5.36g	g per day for Men 19-50 years
Fiber	13% 4.96g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	7.94% 4.45g	2.7% 1.5g	56g per day for Men 19-50 years

Vitamins

	Shiitake Mushrooms	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	NA	188% 1691μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48% 7.7mg	8% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59.5% 2.98mg	9.2% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44.7% 0.58mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	40% 12μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.45% 25.8μg	6.95% 27.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	7.94% 7.14mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	5.95% 35.7IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	13.6% 2.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	22.7% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Shiitake Mushrooms	Boiled Carrots	Recommended Dietary Allowance
Calcium	0.4% 3.97mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	31.3% 0.28mg	3.75% 0.034mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.36% 94μg	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	10% 0.81mg	8.43% 0.67mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	13.4% 0.31mg	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	31.8% 222mg	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	17.7% 603mg	13.7% 466mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	7.67% 115mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	4.8% 178g	4.84% 179g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Shiitake Mushrooms vs Boiled Carrots:

• Raw Shiitake Mushrooms have 4.9 times more Vitamin B2, 6 times more Vitamin B3, 6.5 times more Vitamin B5, 1.9 times more Vitamin B6 and more Vitamin D than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 4.4 times more Vitamin B1 than Raw Shiitake Mushrooms.
• Both Raw Shiitake Mushrooms and Boiled and Drained Carrots have similar amounts of Vitamin B9 per 7 oz.

Comparing minerals per 7 ounces for Shiitake Mushrooms vs Boiled Carrots:

• Raw Shiitake Mushrooms have 8.4 times more Copper, 1.2 times more Iron, 2 times more Magnesium, 1.5 times more Manganese, 3.7 times more Phosphorus, 1.3 times more Potassium, 8.1 times more Selenium and 5.2 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 15 times more Calcium and 6.4 times more Sodium than Raw Shiitake Mushrooms.
• Both Raw Shiitake Mushrooms and Boiled and Drained Carrots have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Shiitake Mushrooms have 2.9 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.4 times more Sugars than Raw Shiitake Mushrooms.
• Both Raw Shiitake Mushrooms and Boiled and Drained Carrots have similar amounts of Energy, Carbohydrate and Fiber per 7 oz.
• Both Raw Shiitake Mushrooms as well as Boiled and Drained Carrots have insufficient amounts of Fat, Fructose, Glucose and Sucrose in 7 oz.