Comparing Nutrients in 100 calories Stir-Fried Shiitake Mushrooms VS Frozen Carrots

Weight per 100 calories

• Stir-Fried Shiitake Mushrooms: 256g
• Frozen Carrots: 278g

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

Discover which food has more nutrients per 100 calories - Stir-Fried Shiitake Mushrooms or Frozen Carrots?

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried Shiitake Mushrooms	29%	7%	64%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Stir-Fried Shiitake Mushrooms	Frozen Carrots	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	1.3% 1.28g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.95% 0.047g	1.6g per day for Men 19-50 years
Omega 6	2.3% 0.39g	4.04% 0.69g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.7g	17% 22g	130g per day for Men 19-50 years
Sugars	1.06% 0.77g	18.2% 13.2g	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% 0g	1.2% 0.86g	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	% 0.77g	% 1.1g	g per day for Men 19-50 years
Sucrose	% 0g	% 11.3g	g per day for Men 19-50 years
Fiber	24.3% 9.23g	24% 9.17g	38g per day for Men 19-50 years
Protein	15.8% 8.85g	3.87% 2.17g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried Shiitake Mushrooms	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	219% 1972μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	7.9% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.92mg	8.06% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	69.7% 3.5mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.3% 0.45mg	20.3% 0.26mg	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	8.97% 36μg	6.94% 27.8μg	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	0% 0mg	7.7% 6.94mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	8.97% 54IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	10.6% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	40.7% 49μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stir-Fried Shiitake Mushrooms	Frozen Carrots	Recommended Dietary Allowance
Calcium	0.51% 5.13mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	46.4% 0.42mg	23% 0.21mg	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	17% 1.36mg	15.3% 1.22mg	8mg per day for Men 19-50 years
Magnesium	11.6% 48.7mg	7.94% 33.3mg	420mg per day for Men 19-50 years
Manganese	25% 0.57mg	20.7% 0.48mg	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	40.7% 285mg	13% 92mg	700mg per day for Men 19-50 years
Potassium	24.6% 836mg	19% 653mg	3400mg per day for Men 19-50 years
Selenium	29.4% 16μg	3.54% 1.94μg	55μg per day for Men 19-50 years
Sodium	0.85% 13mg	12.6% 189mg	1500mg per day for Men 19-50 years
Zinc	22.4% 2.46mg	8.33% 0.92mg	11mg per day for Men 19-50 years
Water	6.1% 225g	6.76% 250g	3700g per day for Men 19-50 years

Stir-Fried Shiitake Mushrooms VS Frozen Carrots Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Stir-Fried Shiitake Mushrooms or Frozen Carrots?

Lets compare vitamin content per 100 calories of Stir-Fried Shiitake Mushrooms vs Frozen Carrots:

• 100 calories of Stir-Fried Shiitake Mushrooms have 2.1 times more Vitamin B1, 6.8 times more Vitamin B2, 7.7 times more Vitamin B3, 6.7 times more Vitamin B5, 1.7 times more Vitamin B6, 1.3 times more Vitamin B9 and more Vitamin D than Frozen Carrots.
• While 100 kcal of Frozen Carrots, Unprepared contain more Vitamin A, more Vitamin C, more Vitamin E and more Vitamin K than Stir-Fried Shiitake Mushrooms.
• 100 calories of Stir-Fried Shiitake Mushrooms have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• 100 calories of Frozen Carrots have insufficient amounts of Vitamin D
• Both Stir-Fried Shiitake Mushrooms as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 in 100 calories.

Comparing minerals per 100 calories for Stir-Fried Shiitake Mushrooms vs Frozen Carrots:

• 100 calories of Stir-Fried Shiitake Mushrooms have 2 times more Copper, 1.5 times more Magnesium, 1.2 times more Manganese, 3.1 times more Phosphorus, 1.3 times more Potassium, 8.3 times more Selenium and 2.7 times more Zinc than Frozen Carrots.
• While 100 kcal of Frozen Carrots, Unprepared contain 19.5 times more Calcium and 14.7 times more Sodium than Stir-Fried Shiitake Mushrooms.
• Both Stir-Fried Shiitake Mushrooms and Frozen Carrots contain similar levels of Iron and Water per 100 calories.
• 100 calories of Stir-Fried Shiitake Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Stir-Fried Shiitake Mushrooms have 4.1 times more Protein than Frozen Carrots.
• While 100 kcal of Frozen Carrots, Unprepared contain more Omega 3, 1.8 times more Omega 6 and 17.2 times more Sugars than Stir-Fried Shiitake Mushrooms.
• Both Stir-Fried Shiitake Mushrooms and Frozen Carrots offer comparable quantities of Energy, Carbohydrate and Fiber per 100 calories.
• 100 calories of Stir-Fried Shiitake Mushrooms provide inadequate amounts of Omega 3