Comparing Nutrients in 100 calories Stir-Fried White Mushrooms VS Carrots

Weight per 100 calories

• Stir-Fried White Mushrooms: 385g
• Carrots: 244g

Raw Carrots have 1.6 times more energy per unit of mass than Stir-Fried White Mushrooms, which is low in comparison to other foods. Stir-Fried White Mushrooms having very low energy density.

Which food has more nutrients per 100 calories - Stir-Fried White Mushrooms or Carrots?

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried White Mushrooms	43%	9%	48%
Carrots	8%	5%	87%

Macro Nutrients

	Stir-Fried White Mushrooms	Carrots	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	0.6% 0.59g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	0.24% 0.078g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.3% 0.005g	1.6g per day for Men 19-50 years
Omega 6	3.6% 0.62g	1.43% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.5g	18% 23.4g	130g per day for Men 19-50 years
Sugars	0% 0g	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	% 0g	% 1.44g	g per day for Men 19-50 years
Sucrose	% 0g	% 8.76g	g per day for Men 19-50 years
Fiber	18.2% 6.92g	18% 6.83g	38g per day for Men 19-50 years
Protein	24.6% 13.8g	4.05% 2.27g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried White Mushrooms	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	226% 2037μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.8% 0.37mg	13.4% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	137% 1.8mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.3mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	112% 5.58mg	13.3% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.4% 0.16mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	18% 5.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19.2% 77μg	11.6% 46.3μg	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	16% 14.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	5.13% 30.8IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	10.7% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	27% 32μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stir-Fried White Mushrooms	Carrots	Recommended Dietary Allowance
Calcium	1.54% 15.4mg	8.05% 80.5mg	1000mg per day for Men 19-50 years
Copper	124% 1.1mg	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	12% 0.96mg	9.15% 0.73mg	8mg per day for Men 19-50 years
Magnesium	10% 42.3mg	6.97% 29.3mg	420mg per day for Men 19-50 years
Manganese	7.86% 0.18mg	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	57.7% 404mg	12% 85.4mg	700mg per day for Men 19-50 years
Potassium	44.8% 1523mg	23% 780mg	3400mg per day for Men 19-50 years
Selenium	97% 53.5μg	0.44% 0.24μg	55μg per day for Men 19-50 years
Sodium	3.08% 46mg	11.2% 168mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	5.32% 0.59mg	11mg per day for Men 19-50 years
Water	9.47% 350g	5.82% 215g	3700g per day for Men 19-50 years

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

• Stir-Fried White Mushrooms have 2.3 times more Vitamin B1, 12.6 times more Vitamin B2, 6.4 times more Vitamin B3, 8.4 times more Vitamin B5, 1.7 times more Vitamin B9 and more Vitamin D than Raw Carrots.
• While Raw Carrots contain more Vitamin A, 2.1 times more Vitamin B6, more Vitamin C, more Vitamin E and more Vitamin K than Stir-Fried White Mushrooms.
• Both Stir-Fried White Mushrooms as well as Raw Carrots have insufficient amounts of Vitamin B12 in 100 kcal.

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

• Stir-Fried White Mushrooms have 10.2 times more Copper, 1.3 times more Iron, 1.4 times more Magnesium, 4.7 times more Phosphorus, 2 times more Potassium, 219.2 times more Selenium, 3.7 times more Zinc and 1.6 times more Water than Raw Carrots.
• While Raw Carrots contain 5.2 times more Calcium, 1.9 times more Manganese and 3.6 times more Sodium than Stir-Fried White Mushrooms.

Comparison of macro-nutrients per 100 calories:

• Stir-Fried White Mushrooms have 2.2 times more Fat, 2.5 times more Omega 6 and 6.1 times more Protein than Raw Carrots.
• While Raw Carrots contain 1.5 times more Carbohydrate, more Sugars and more Fructose than Stir-Fried White Mushrooms.
• Both Stir-Fried White Mushrooms and Raw Carrots have similar amounts of Energy and Fiber per 100 kcal.
• Both Stir-Fried White Mushrooms as well as Raw Carrots have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.