Comparing Nutrients in 100 grams Canned Carrots with Salt VS Enoki Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Enoki Mushrooms	24%	6%	70%

Macro Nutrients

	Canned Carrots with Salt	Enoki Mushrooms	Recommended Dietary Allowance
Energy	0.86% 25kcal	1.28% 37kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.19g	0.3% 0.29g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.084% 0.027g	32g per day for Men 19-50 years
Omega 3	0.69% 0.011g	2.56% 0.041g	1.6g per day for Men 19-50 years
Omega 6	0.46% 0.079g	0.48% 0.082g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.26% 5.54g	6% 7.8g	130g per day for Men 19-50 years
Sugars	3.42% 2.48g	0.3% 0.22g	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	0% 0g	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	% 0.22g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	3.95% 1.5g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	1.14% 0.64g	4.75% 2.66g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Enoki Mushrooms	Recommended Dietary Allowance
Vitamin A	62% 558μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.5% 0.018mg	18.8% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.45% 0.55mg	44% 7.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.7% 0.14mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	7.7% 0.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	41.7% 12.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.25% 9μg	12% 48μg	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	3% 2.7mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0.83% 5IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.93% 0.74mg	0.067% 0.01mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.17% 9.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Enoki Mushrooms	Recommended Dietary Allowance
Calcium	2.5% 25mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	11.6% 0.1mg	12% 0.11mg	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	8% 0.64mg	14.4% 1.15mg	8mg per day for Men 19-50 years
Magnesium	1.9% 8mg	3.8% 16mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	3.26% 0.075mg	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	3.43% 24mg	15% 105mg	700mg per day for Men 19-50 years
Potassium	5.26% 179mg	10.6% 359mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	4% 2.2μg	55μg per day for Men 19-50 years
Sodium	16% 242mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	2.36% 0.26mg	5.9% 0.65mg	11mg per day for Men 19-50 years
Water	2.5% 93g	2.4% 88.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Enoki Mushrooms per 100 g

Compare the macro and micronutrient content in 100 g of Canned Carrots with Salt versus 100 g of Enoki Mushrooms to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Canned Carrots with Salt vs Enoki Mushrooms:

• 100 grams of Canned Carrots with Salt have more Vitamin C, 74 times more Vitamin E and more Vitamin K than Enoki Mushrooms.
• While 100 g of Raw Enoki Mushrooms contain 12.5 times more Vitamin B1, 6.7 times more Vitamin B2, 12.7 times more Vitamin B3, 10 times more Vitamin B5 and 5.3 times more Vitamin B9 than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Enoki Mushrooms provide similar amounts of Vitamin B6 per 100 grams.
• 100 grams of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 100 grams of Enoki Mushrooms have insufficient amounts of Vitamin C, Vitamin E and Vitamin K
• Both Drained Canned Carrots with Salt as well as Raw Enoki Mushrooms have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Canned Carrots with Salt vs Enoki Mushrooms:

• 100 grams of Canned Carrots with Salt have more Calcium, 6 times more Manganese and 80.7 times more Sodium than Enoki Mushrooms.
• While 100 g of Raw Enoki Mushrooms contain 1.8 times more Iron, 2 times more Magnesium, 4.4 times more Phosphorus, 2 times more Potassium, 5.5 times more Selenium and 2.5 times more Zinc than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Enoki Mushrooms contain similar levels of Copper and Water per 100 grams.
• 100 grams of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium
• 100 grams of Enoki Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Canned Carrots with Salt have 11.3 times more Sugars than Enoki Mushrooms.
• While 100 g of Raw Enoki Mushrooms contain 3.7 times more Omega 3, 1.4 times more Carbohydrate, 1.8 times more Fiber and 4.2 times more Protein than Drained Canned Carrots with Salt.
• 100 grams of Canned Carrots with Salt provide inadequate amounts of Omega 3 and Protein
• Both Drained Canned Carrots with Salt as well as Raw Enoki Mushrooms provide inadequate amounts of Energy and Omega 6 in 100 grams.