Comparing Nutrients in 100 grams Canned Mushrooms VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Canned Mushrooms	25%	9%	66%
Carrots	8%	5%	87%

Macro Nutrients

	Canned Mushrooms	Carrots	Recommended Dietary Allowance
Energy	0.86% 25kcal	1.4% 41kcal	2900kcal per day for Men 19-50 years
Fat	0.3% 0.29g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.038g	0.1% 0.032g	32g per day for Men 19-50 years
Omega 3	0.063% 0.001g	0.13% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	0.59% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.9% 5.1g	7.37% 9.6g	130g per day for Men 19-50 years
Sugars	3.23% 2.34g	6.54% 4.74g	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	NA	0.76% 0.55g	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	NA	% 0.59g	g per day for Men 19-50 years
Sucrose	NA	% 3.6g	g per day for Men 19-50 years
Fiber	6.3% 2.4g	7.37% 2.8g	38g per day for Men 19-50 years
Protein	3.34% 1.87g	1.66% 0.93g	56g per day for Men 19-50 years

Vitamins

	Canned Mushrooms	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	93% 835μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.1% 0.085mg	5.5% 0.066mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.6% 0.021mg	4.46% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.96% 1.6mg	6.14% 0.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.2% 0.81mg	5.46% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.7% 0.061mg	10.6% 0.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	7.4% 2.22μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3% 12μg	4.75% 19μg	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	6.56% 5.9mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	1.33% 8IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.067% 0.01mg	4.4% 0.66mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Mushrooms	Carrots	Recommended Dietary Allowance
Calcium	1.1% 11mg	3.3% 33mg	1000mg per day for Men 19-50 years
Copper	26% 0.24mg	5% 0.045mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.08% 3.2μg	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	9.88% 0.79mg	3.75% 0.3mg	8mg per day for Men 19-50 years
Magnesium	3.57% 15mg	2.86% 12mg	420mg per day for Men 19-50 years
Manganese	3.74% 0.086mg	6.2% 0.14mg	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	9.43% 66mg	5% 35mg	700mg per day for Men 19-50 years
Potassium	3.8% 129mg	9.4% 320mg	3400mg per day for Men 19-50 years
Selenium	7.45% 4.1μg	0.18% 0.1μg	55μg per day for Men 19-50 years
Sodium	28.3% 425mg	4.6% 69mg	1500mg per day for Men 19-50 years
Zinc	6.55% 0.72mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	2.46% 91g	2.4% 88.3g	3700g per day for Men 19-50 years

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

• Canned Mushrooms, Solids have 1.3 times more Vitamin B1, 1.6 times more Vitamin B3, 3 times more Vitamin B5 and more Vitamin D than Raw Carrots.
• While Raw Carrots contain more Vitamin A, 2.8 times more Vitamin B2, 2.3 times more Vitamin B6, 1.6 times more Vitamin B9, more Vitamin C, 66 times more Vitamin E and more Vitamin K than Canned Mushrooms, Solids.
• Both Canned Mushrooms, Solids as well as Raw Carrots have insufficient amounts of Vitamin B12 in 100 g.

Comparing minerals per 100 grams for Canned Mushrooms vs Carrots:

• Canned Mushrooms, Solids have 5.2 times more Copper, 2.6 times more Iron, 1.3 times more Magnesium, 1.9 times more Phosphorus, 41 times more Selenium, 6.2 times more Sodium and 3 times more Zinc than Raw Carrots.
• While Raw Carrots contain 3 times more Calcium, 1.7 times more Manganese and 2.5 times more Potassium than Canned Mushrooms, Solids.
• Both Canned Mushrooms, Solids and Raw Carrots have similar amounts of Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Canned Mushrooms, Solids have 2 times more Protein than Raw Carrots.
• While Raw Carrots contain 1.6 times more Energy, 1.9 times more Carbohydrate and 2 times more Sugars than Canned Mushrooms, Solids.
• Both Canned Mushrooms, Solids and Raw Carrots have similar amounts of Fiber per 100 g.
• Both Canned Mushrooms, Solids as well as Raw Carrots have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.