Comparing Nutrients in 100 grams Carrots VS Chanterelle Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Chanterelle Mushrooms	16%	12%	72%

Macro Nutrients

	Carrots	Chanterelle Mushrooms	Recommended Dietary Allowance
Energy	1.4% 41kcal	1.1% 32kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.55% 0.53g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.032g	NA	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	NA	1.6g per day for Men 19-50 years
Omega 6	0.59% 0.1g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	7.37% 9.6g	5.28% 6.86g	130g per day for Men 19-50 years
Sugars	6.54% 4.74g	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	0.76% 0.55g	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	% 0.59g	% 1.16g	g per day for Men 19-50 years
Sucrose	% 3.6g	% 0g	g per day for Men 19-50 years
Fiber	7.37% 2.8g	10% 3.8g	38g per day for Men 19-50 years
Protein	1.66% 0.93g	2.66% 1.5g	56g per day for Men 19-50 years

Vitamins

	Carrots	Chanterelle Mushrooms	Recommended Dietary Allowance
Vitamin A	93% 835μg	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	4.46% 0.058mg	16.5% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.14% 0.98mg	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.46% 0.27mg	21.6% 1.08mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.6% 0.14mg	3.4% 0.044mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	7.4% 2.22μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.75% 19μg	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	6.56% 5.9mg	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	4.4% 0.66mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Chanterelle Mushrooms	Recommended Dietary Allowance
Calcium	3.3% 33mg	1.5% 15mg	1000mg per day for Men 19-50 years
Copper	5% 0.045mg	39.2% 0.35mg	0.9mg per day for Men 19-50 years
Fluoride	0.08% 3.2μg	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	3.75% 0.3mg	43.4% 3.47mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	3.1% 13mg	420mg per day for Men 19-50 years
Manganese	6.2% 0.14mg	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	5% 35mg	8.14% 57mg	700mg per day for Men 19-50 years
Potassium	9.4% 320mg	15% 506mg	3400mg per day for Men 19-50 years
Selenium	0.18% 0.1μg	4% 2.2μg	55μg per day for Men 19-50 years
Sodium	4.6% 69mg	0.6% 9mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	6.45% 0.71mg	11mg per day for Men 19-50 years
Water	2.4% 88.3g	2.43% 90g	3700g per day for Men 19-50 years

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

• Raw Carrots have 4.4 times more Vitamin B1, 3.1 times more Vitamin B6 and 9.5 times more Vitamin B9 than Raw Chanterelle Mushrooms.
• While Raw Chanterelle Mushrooms contain 3.7 times more Vitamin B2, 4.2 times more Vitamin B3, 4 times more Vitamin B5 and more Vitamin D than Raw Carrots.

Comparing minerals per 100 grams for Carrots vs Chanterelle Mushrooms:

• Raw Carrots have 2.2 times more Calcium and 7.7 times more Sodium than Raw Chanterelle Mushrooms.
• While Raw Chanterelle Mushrooms contain 7.8 times more Copper, 11.6 times more Iron, 2 times more Manganese, 1.6 times more Phosphorus, 1.6 times more Potassium, 22 times more Selenium and 3 times more Zinc than Raw Carrots.
• Both Raw Carrots and Raw Chanterelle Mushrooms have similar amounts of Magnesium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Carrots have 1.3 times more Energy, 1.4 times more Carbohydrate and 4.1 times more Sugars than Raw Chanterelle Mushrooms.
• While Raw Chanterelle Mushrooms contain 1.4 times more Fiber and 1.6 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Raw Chanterelle Mushrooms have insufficient amounts of Fat, Fructose, Glucose and Sucrose in 100 g.