Comparing Nutrients in 100 grams Carrots VS Dried Shiitake Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Dried Shiitake Mushrooms	11%	3%	86%

Macro Nutrients

	Carrots	Dried Shiitake Mushrooms	Recommended Dietary Allowance
Energy	1.4% 41kcal	10.2% 296kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.032g	0.7% 0.23g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	0.81% 0.013g	1.6g per day for Men 19-50 years
Omega 6	0.59% 0.1g	0.81% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.37% 9.6g	58% 75.4g	130g per day for Men 19-50 years
Sugars	6.54% 4.74g	3.05% 2.2g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 3.6g	NA	g per day for Men 19-50 years
Fiber	7.37% 2.8g	30.3% 11.5g	38g per day for Men 19-50 years
Protein	1.66% 0.93g	17% 9.6g	56g per day for Men 19-50 years

Vitamins

	Carrots	Dried Shiitake Mushrooms	Recommended Dietary Allowance
Vitamin A	93% 835μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.5% 0.066mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.46% 0.058mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.14% 0.98mg	88% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.46% 0.27mg	438% 22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.6% 0.14mg	74.2% 0.97mg	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	40.8% 163μg	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	6.56% 5.9mg	3.9% 3.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	25.7% 154IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.4% 0.66mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Dried Shiitake Mushrooms	Recommended Dietary Allowance
Calcium	3.3% 33mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	5% 0.045mg	574% 5.17mg	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	21.5% 1.72mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	31.4% 132mg	420mg per day for Men 19-50 years
Manganese	6.2% 0.14mg	51% 1.18mg	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	42% 294mg	700mg per day for Men 19-50 years
Potassium	9.4% 320mg	45% 1534mg	3400mg per day for Men 19-50 years
Selenium	0.18% 0.1μg	84% 46μg	55μg per day for Men 19-50 years
Sodium	4.6% 69mg	0.87% 13mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	69.6% 7.66mg	11mg per day for Men 19-50 years
Water	2.4% 88.3g	0.26% 9.5g	3700g per day for Men 19-50 years

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

• Raw Carrots have more Vitamin A, 1.7 times more Vitamin C, more Vitamin E and more Vitamin K than Dried Shiitake Mushrooms.
• While Dried Shiitake Mushrooms contain 4.5 times more Vitamin B1, 21.9 times more Vitamin B2, 14.3 times more Vitamin B3, 80.2 times more Vitamin B5, 7 times more Vitamin B6, 8.6 times more Vitamin B9 and more Vitamin D than Raw Carrots.
• Both Raw Carrots as well as Dried Shiitake Mushrooms have insufficient amounts of Vitamin B12 in 100 g.

Comparing minerals per 100 grams for Carrots vs Dried Shiitake Mushrooms:

• Raw Carrots have 3 times more Calcium, 5.3 times more Sodium and 9.3 times more Water than Dried Shiitake Mushrooms.
• While Dried Shiitake Mushrooms contain 114.8 times more Copper, 5.7 times more Iron, 11 times more Magnesium, 8.2 times more Manganese, 8.4 times more Phosphorus, 4.8 times more Potassium, 461 times more Selenium and 31.9 times more Zinc than Raw Carrots.

Comparison of macro-nutrients per 100 grams:

• Raw Carrots have 2.1 times more Sugars than Dried Shiitake Mushrooms.
• While Dried Shiitake Mushrooms contain 7.2 times more Energy, 4.1 times more Fat, 7.9 times more Carbohydrate, 4.1 times more Fiber and 10.3 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Dried Shiitake Mushrooms have insufficient amounts of Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.