Comparing Nutrients in 100 grams Boiled Carrots VS Chanterelle Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Chanterelle Mushrooms	16%	12%	72%

Macro Nutrients

	Boiled Carrots	Chanterelle Mushrooms	Recommended Dietary Allowance
Energy	1.2% 35kcal	1.1% 32kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	0.55% 0.53g	97g per day for Men 19-50 years
Saturated Fat	0.094% 0.03g	NA	32g per day for Men 19-50 years
Omega 3	0.063% 0.001g	NA	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	6.32% 8.22g	5.28% 6.86g	130g per day for Men 19-50 years
Sugars	4.76% 3.45g	1.6% 1.16g	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	0.5% 0.36g	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	% 0.4g	% 1.16g	g per day for Men 19-50 years
Sucrose	% 2.7g	% 0g	g per day for Men 19-50 years
Fiber	7.9% 3g	10% 3.8g	38g per day for Men 19-50 years
Protein	1.36% 0.76g	2.66% 1.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Chanterelle Mushrooms	Recommended Dietary Allowance
Vitamin A	95% 852μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.5% 0.066mg	1.25% 0.015mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.4% 0.044mg	16.5% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.03% 0.65mg	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.64% 0.23mg	21.6% 1.08mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.8% 0.15mg	3.4% 0.044mg	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	3.5% 14μg	0.5% 2μg	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	4% 3.6mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	35.3% 212IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.87% 1.03mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.4% 13.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Chanterelle Mushrooms	Recommended Dietary Allowance
Calcium	3% 30mg	1.5% 15mg	1000mg per day for Men 19-50 years
Copper	1.9% 0.017mg	39.2% 0.35mg	0.9mg per day for Men 19-50 years
Fluoride	1.2% 47.5μg	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	4.25% 0.34mg	43.4% 3.47mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	3.1% 13mg	420mg per day for Men 19-50 years
Manganese	6.74% 0.16mg	12.4% 0.29mg	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	4.3% 30mg	8.14% 57mg	700mg per day for Men 19-50 years
Potassium	6.9% 235mg	15% 506mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	4% 2.2μg	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	0.6% 9mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	6.45% 0.71mg	11mg per day for Men 19-50 years
Water	2.44% 90g	2.43% 90g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Carrots vs Chanterelle Mushrooms:

• Boiled and Drained Carrots have 4.4 times more Vitamin B1, 3.5 times more Vitamin B6 and 7 times more Vitamin B9 than Raw Chanterelle Mushrooms.
• While Raw Chanterelle Mushrooms contain 4.9 times more Vitamin B2, 6.3 times more Vitamin B3, 4.7 times more Vitamin B5 and more Vitamin D than Boiled and Drained Carrots.

Comparing minerals per 100 grams for Boiled Carrots vs Chanterelle Mushrooms:

• Boiled and Drained Carrots have 2 times more Calcium and 6.4 times more Sodium than Raw Chanterelle Mushrooms.
• While Raw Chanterelle Mushrooms contain 20.8 times more Copper, 10.2 times more Iron, 1.3 times more Magnesium, 1.8 times more Manganese, 1.9 times more Phosphorus, 2.2 times more Potassium, 3.1 times more Selenium and 3.6 times more Zinc than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raw Chanterelle Mushrooms have similar amounts of Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled and Drained Carrots have 3 times more Sugars than Raw Chanterelle Mushrooms.
• While Raw Chanterelle Mushrooms contain 1.3 times more Fiber and 2 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raw Chanterelle Mushrooms have similar amounts of Energy and Carbohydrate per 100 g.
• Both Boiled and Drained Carrots as well as Raw Chanterelle Mushrooms have insufficient amounts of Fat, Fructose, Glucose and Sucrose in 100 g.