Comparing Nutrients in 100 calories Low Salt Ketchup VS Enoki Mushrooms

Weight per 100 calories

• Low Salt Ketchup: 99g
• Enoki Mushrooms: 270g

Low Salt Ketchup has 2.7 times more energy per 100g than Enoki Mushrooms. It has average energy density when compared to other foods. Raw Enoki Mushrooms having low energy density.

Which food has more nutrients per 100 calories - Low Salt Ketchup or Enoki Mushrooms?

Macros Ratio

	Protein	Fat	Carbs
Low Salt Ketchup	4%	1%	95%
Enoki Mushrooms	24%	6%	70%

Macro Nutrients

	Low Salt Ketchup	Enoki Mushrooms	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.099g	0.81% 0.78g	97g per day for Men 19-50 years
Saturated Fat	0.043% 0.014g	0.23% 0.073g	32g per day for Men 19-50 years
Omega 3	0.062% 0.001g	6.93% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.039g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21% 27g	16.2% 21g	130g per day for Men 19-50 years
Sugars	29% 21g	0.82% 0.59g	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	12% 8.63g	0% 0g	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	% 10g	% 0.59g	g per day for Men 19-50 years
Sucrose	% 2.28g	% 0g	g per day for Men 19-50 years
Fiber	0.78% 0.3g	19.2% 7.3g	38g per day for Men 19-50 years
Protein	1.84% 1.03g	13% 7.2g	56g per day for Men 19-50 years

Vitamins

	Low Salt Ketchup	Enoki Mushrooms	Recommended Dietary Allowance
Vitamin A	2.86% 25.7μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.91% 0.011mg	50.7% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.6% 0.16mg	41.6% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.87% 1.4mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.93% 0.047mg	73% 3.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	113% 33.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.23% 8.9μg	32.4% 130μg	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	4.5% 4.06mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	2.25% 13.5IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9.64% 1.45mg	0.18% 0.027mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.48% 2.97μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Low Salt Ketchup	Enoki Mushrooms	Recommended Dietary Allowance
Calcium	1.5% 15mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	9.35% 0.084mg	32% 0.29mg	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	4.33% 0.35mg	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	3.06% 13mg	10.3% 43.2mg	420mg per day for Men 19-50 years
Manganese	3.6% 0.083mg	8.8% 0.2mg	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	3.68% 25.7mg	40.5% 284mg	700mg per day for Men 19-50 years
Potassium	8.2% 278mg	28.5% 970mg	3400mg per day for Men 19-50 years
Selenium	1.26% 0.69μg	11% 5.95μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.54% 8.1mg	1500mg per day for Men 19-50 years
Zinc	1.53% 0.17mg	16% 1.76mg	11mg per day for Men 19-50 years
Water	1.83% 68g	6.45% 239g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Low Salt Ketchup vs Enoki Mushrooms:

• Low sodium Ketchup has more Vitamin C, 53.5 times more Vitamin E and more Vitamin K than Raw Enoki Mushrooms.
• While Raw Enoki Mushrooms contain 55.8 times more Vitamin B1, 3.3 times more Vitamin B2, 13.4 times more Vitamin B3, 78.4 times more Vitamin B5, 1.7 times more Vitamin B6, 14.6 times more Vitamin B9 and more Vitamin D than Low sodium Ketchup.
• Both Low sodium Ketchup as well as Raw Enoki Mushrooms have insufficient amounts of Vitamin B12 in 100 kcal.

Comparing minerals per 100 calories for Low Salt Ketchup vs Enoki Mushrooms:

• Low sodium Ketchup has more Calcium and 2.4 times more Sodium than Raw Enoki Mushrooms.
• While Raw Enoki Mushrooms contain 3.4 times more Copper, 9 times more Iron, 3.4 times more Magnesium, 2.4 times more Manganese, 11 times more Phosphorus, 3.5 times more Potassium, 8.6 times more Selenium, 10.4 times more Zinc and 3.5 times more Water than Low sodium Ketchup.

Comparison of macro-nutrients per 100 calories:

• Low sodium Ketchup has 1.3 times more Carbohydrate, 35.4 times more Sugars and more Fructose than Raw Enoki Mushrooms.
• While Raw Enoki Mushrooms contain 111.9 times more Omega 3, 5.7 times more Omega 6, 24.6 times more Fiber and 7 times more Protein than Low sodium Ketchup.
• Both Low sodium Ketchup and Raw Enoki Mushrooms have similar amounts of Energy per 100 kcal.
• Both Low sodium Ketchup as well as Raw Enoki Mushrooms have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.