Comparing Nutrients in 100 calories Shiitake Mushrooms VS Carrots

Weight per 100 calories

• Shiitake Mushrooms: 294g
• Carrots: 244g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 100 calories - Shiitake Mushrooms or Carrots?

Macros Ratio

	Protein	Fat	Carbs
Shiitake Mushrooms	22%	11%	67%
Carrots	8%	5%	87%

Macro Nutrients

	Shiitake Mushrooms	Carrots	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.44g	0.6% 0.59g	97g per day for Men 19-50 years
Saturated Fat	NA	0.24% 0.078g	32g per day for Men 19-50 years
Omega 3	NA	0.3% 0.005g	1.6g per day for Men 19-50 years
Omega 6	NA	1.43% 0.24g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.4% 20g	18% 23.4g	130g per day for Men 19-50 years
Sugars	9.66% 7g	16% 11.6g	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% 0g	1.85% 1.34g	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	% 7g	% 1.44g	g per day for Men 19-50 years
Sucrose	% 0g	% 8.76g	g per day for Men 19-50 years
Fiber	19.3% 7.35g	18% 6.83g	38g per day for Men 19-50 years
Protein	11.8% 6.6g	4.05% 2.27g	56g per day for Men 19-50 years

Vitamins

	Shiitake Mushrooms	Carrots	Recommended Dietary Allowance
Vitamin A	NA	226% 2037μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.68% 0.044mg	13.4% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	71.3% 11.4mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	88.2% 4.4mg	13.3% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66.3% 0.86mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	59.3% 17.8μg	18% 5.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.56% 38.2μg	11.6% 46.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	16% 14.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	8.82% 53IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	10.7% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	27% 32μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Shiitake Mushrooms	Carrots	Recommended Dietary Allowance
Calcium	0.59% 5.9mg	8.05% 80.5mg	1000mg per day for Men 19-50 years
Copper	46.4% 0.42mg	12% 0.11mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.2% 7.8μg	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	15% 1.2mg	9.15% 0.73mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	6.97% 29.3mg	420mg per day for Men 19-50 years
Manganese	29.4% 0.68mg	15% 0.35mg	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	47% 329mg	12% 85.4mg	700mg per day for Men 19-50 years
Potassium	26.3% 894mg	23% 780mg	3400mg per day for Men 19-50 years
Selenium	30.5% 16.8μg	0.44% 0.24μg	55μg per day for Men 19-50 years
Sodium	1.76% 26.5mg	11.2% 168mg	1500mg per day for Men 19-50 years
Zinc	27.5% 3.03mg	5.32% 0.59mg	11mg per day for Men 19-50 years
Water	7.13% 264g	5.82% 215g	3700g per day for Men 19-50 years

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

• Raw Shiitake Mushrooms have 4.5 times more Vitamin B2, 4.8 times more Vitamin B3, 6.6 times more Vitamin B5, 2.6 times more Vitamin B6, 3.3 times more Vitamin B7 and more Vitamin D than Raw Carrots.
• While Raw Carrots contain 3.6 times more Vitamin B1 than Raw Shiitake Mushrooms.
• Both Raw Shiitake Mushrooms and Raw Carrots have similar amounts of Vitamin B9 per 100 kcal.

Comparing minerals per 100 calories for Shiitake Mushrooms vs Carrots:

• Raw Shiitake Mushrooms have 3.8 times more Copper, 1.6 times more Iron, 2 times more Magnesium, 1.9 times more Manganese, 3.9 times more Phosphorus, 68.7 times more Selenium, 5.2 times more Zinc and 1.2 times more Water than Raw Carrots.
• While Raw Carrots contain 13.7 times more Calcium and 6.4 times more Sodium than Raw Shiitake Mushrooms.
• Both Raw Shiitake Mushrooms and Raw Carrots have similar amounts of Potassium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Shiitake Mushrooms have 2.5 times more Fat and 2.9 times more Protein than Raw Carrots.
• While Raw Carrots contain 1.7 times more Sugars and more Fructose than Raw Shiitake Mushrooms.
• Both Raw Shiitake Mushrooms and Raw Carrots have similar amounts of Energy, Carbohydrate and Fiber per 100 kcal.
• Both Raw Shiitake Mushrooms as well as Raw Carrots have insufficient amounts of Glucose and Sucrose in 100 kcal.