Comparing Nutrients in 100 calories Pickles, cucumber, dill, reduced sodium VS Enoki Mushrooms

Weight per 100 calories

• Pickles, cucumber, dill, reduced sodium: 833g
• Enoki Mushrooms: 270g

Raw Enoki Mushrooms have 3.1 times more energy per unit of mass than Pickles, cucumber, dill, reduced sodium, which is low in comparison to other foods. Pickles, cucumber, dill, reduced sodium having very low energy density.

Which food has more nutrients per 100 calories - Pickles, cucumber, dill, reduced sodium or Enoki Mushrooms?

Macros Ratio

	Protein	Fat	Carbs
Pickles, cucumber, dill, reduced sodium	14%	19%	67%
Enoki Mushrooms	24%	6%	70%

Macro Nutrients

	Pickles, cucumber, dill, reduced sodium	Enoki Mushrooms	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	0.81% 0.78g	97g per day for Men 19-50 years
Saturated Fat	2.06% 0.66g	0.23% 0.073g	32g per day for Men 19-50 years
Omega 3	36.5% 0.58g	6.93% 0.11g	1.6g per day for Men 19-50 years
Omega 6	2.55% 0.43g	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	15.4% 20g	16.2% 21g	130g per day for Men 19-50 years
Sugars	12.3% 8.9g	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	6.32% 4.6g	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	% 4.33g	% 0.59g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	22% 8.33g	19.2% 7.3g	38g per day for Men 19-50 years
Protein	7.44% 4.17g	13% 7.2g	56g per day for Men 19-50 years

Vitamins

	Pickles, cucumber, dill, reduced sodium	Enoki Mushrooms	Recommended Dietary Allowance
Vitamin A	5.56% 50μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.3% 0.38mg	50.7% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.5% 0.48mg	41.6% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.68% 0.91mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.5% 1.68mg	73% 3.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.4% 0.29mg	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	16.7% 66.7μg	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	21.3% 19mg	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	1.67% 0.25mg	0.18% 0.027mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pickles, cucumber, dill, reduced sodium	Enoki Mushrooms	Recommended Dietary Allowance
Calcium	47.5% 475mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	32% 0.29mg	0.9mg per day for Men 19-50 years
Fluoride	6.27% 251μg	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	27% 2.17mg	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	14% 58.3mg	10.3% 43.2mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	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	19% 133mg	40.5% 284mg	700mg per day for Men 19-50 years
Potassium	28.7% 975mg	28.5% 970mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	11% 5.95μg	55μg per day for Men 19-50 years
Sodium	10% 150mg	0.54% 8.1mg	1500mg per day for Men 19-50 years
Zinc	7.58% 0.83mg	16% 1.76mg	11mg per day for Men 19-50 years
Water	21.2% 786g	6.45% 239g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Pickles, cucumber, dill, reduced sodium vs Enoki Mushrooms:

• Pickles, cucumber, dill, reduced sodium have more Vitamin C, 9.3 times more Vitamin E and more Vitamin K than Raw Enoki Mushrooms.
• While Raw Enoki Mushrooms contain 1.6 times more Vitamin B1, 20.9 times more Vitamin B3, 2.2 times more Vitamin B5, 1.9 times more Vitamin B9 and more Vitamin D than Pickles, cucumber, dill, reduced sodium.
• Both Pickles, cucumber, dill, reduced sodium and Raw Enoki Mushrooms have similar amounts of Vitamin B2 and Vitamin B6 per 100 kcal.
• Both Pickles, cucumber, dill, reduced sodium as well as Raw Enoki Mushrooms have insufficient amounts of Vitamin B12 in 100 kcal.

Comparing minerals per 100 calories for Pickles, cucumber, dill, reduced sodium vs Enoki Mushrooms:

• Pickles, cucumber, dill, reduced sodium have more Calcium, 1.3 times more Magnesium, 2.5 times more Manganese, 18.5 times more Sodium and 3.3 times more Water than Raw Enoki Mushrooms.
• While Raw Enoki Mushrooms contain 1.4 times more Iron, 2.1 times more Phosphorus, more Selenium and 2.1 times more Zinc than Pickles, cucumber, dill, reduced sodium.
• Both Pickles, cucumber, dill, reduced sodium and Raw Enoki Mushrooms have similar amounts of Copper and Potassium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Pickles, cucumber, dill, reduced sodium have 3.2 times more Fat, 9 times more Saturated Fat, 5.3 times more Omega 3, 2 times more Omega 6, 15 times more Sugars and more Fructose than Raw Enoki Mushrooms.
• While Raw Enoki Mushrooms contain 1.7 times more Protein than Pickles, cucumber, dill, reduced sodium.
• Both Pickles, cucumber, dill, reduced sodium and Raw Enoki Mushrooms have similar amounts of Energy, Carbohydrate and Fiber per 100 kcal.
• Both Pickles, cucumber, dill, reduced sodium as well as Raw Enoki Mushrooms have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.