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

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Shiitake Mushrooms	22%	11%	67%

Macro Nutrients

	Canned Carrots with Salt	Shiitake Mushrooms	Recommended Dietary Allowance
Energy	0.86% 25kcal	1.17% 34kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.19g	0.51% 0.49g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	NA	32g per day for Men 19-50 years
Omega 3	0.69% 0.011g	NA	1.6g per day for Men 19-50 years
Omega 6	0.46% 0.079g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	4.26% 5.54g	5.22% 6.8g	130g per day for Men 19-50 years
Sugars	3.42% 2.48g	3.3% 2.38g	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	% 2.38g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	3.95% 1.5g	6.58% 2.5g	38g per day for Men 19-50 years
Protein	1.14% 0.64g	4% 2.24g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Shiitake 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	1.25% 0.015mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	16.7% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.45% 0.55mg	24.2% 3.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.7% 0.14mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	22.5% 0.29mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	20% 6.05μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.25% 9μg	3.25% 13μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3% 2.7mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	3% 18IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.93% 0.74mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.17% 9.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Shiitake Mushrooms	Recommended Dietary Allowance
Calcium	2.5% 25mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	11.6% 0.1mg	15.8% 0.14mg	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	5.13% 0.41mg	8mg per day for Men 19-50 years
Magnesium	1.9% 8mg	4.76% 20mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	10% 0.23mg	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	16% 112mg	700mg per day for Men 19-50 years
Potassium	5.26% 179mg	8.94% 304mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	10.4% 5.7μg	55μg per day for Men 19-50 years
Sodium	16% 242mg	0.6% 9mg	1500mg per day for Men 19-50 years
Zinc	2.36% 0.26mg	9.36% 1.03mg	11mg per day for Men 19-50 years
Water	2.5% 93g	2.43% 89.7g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 100 g of Canned Carrots with Salt versus 100 g of Shiitake 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 Shiitake Mushrooms:

• 100 g of Raw Shiitake Mushrooms contain 7.2 times more Vitamin B2, 7 times more Vitamin B3, 11.1 times more Vitamin B5, 2.6 times more Vitamin B6, 1.4 times more Vitamin B9 and more Vitamin D than Drained Canned Carrots with Salt.
• 100 grams of Canned Carrots with Salt have insufficient amounts of Vitamin D
• Both Drained Canned Carrots with Salt as well as Raw Shiitake Mushrooms have insufficient amounts of Vitamin B1 in 100 grams.

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

• 100 grams of Canned Carrots with Salt have 12.5 times more Calcium, 1.6 times more Iron, 2 times more Manganese and 26.9 times more Sodium than Shiitake Mushrooms.
• While 100 g of Raw Shiitake Mushrooms contain 1.4 times more Copper, 2.5 times more Magnesium, 4.7 times more Phosphorus, 1.7 times more Potassium, 14.3 times more Selenium and 4 times more Zinc than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Shiitake Mushrooms contain similar levels of Water per 100 grams.
• 100 grams of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium
• 100 grams of Shiitake Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 g of Raw Shiitake Mushrooms contain 1.7 times more Fiber and 3.5 times more Protein than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Shiitake Mushrooms offer comparable quantities of Carbohydrate and Sugars per 100 grams.
• 100 grams of Canned Carrots with Salt provide inadequate amounts of Protein
• Both Drained Canned Carrots with Salt as well as Raw Shiitake Mushrooms provide inadequate amounts of Energy in 100 grams.