Comparing Nutrients in 14 ounces Low Salt Ketchup VS 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	14% 401kcal	5.06% 147kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	0.33% 0.11g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.91% 0.15g	1.9% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83.7% 109g	24% 31g	130g per day for Men 19-50 years
Sugars	116% 84.4g	1.2% 0.87g	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	47.7% 34.6g	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	% 40.5g	% 0.87g	g per day for Men 19-50 years
Sucrose	% 9.13g	% 0g	g per day for Men 19-50 years
Fiber	3.13% 1.2g	28.2% 10.7g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Low Salt Ketchup	Enoki Mushrooms	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.64% 0.044mg	74.4% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.7% 0.66mg	61% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.6% 5.7mg	174% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.73% 0.19mg	107% 5.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.2% 0.63mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	165% 49.6μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.93% 35.7μg	47.6% 191μg	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	18% 16.3mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	3.3% 20IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	38.6% 5.8mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Low Salt Ketchup	Enoki Mushrooms	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	37.5% 0.34mg	47% 0.42mg	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	17.4% 1.4mg	57% 4.56mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	13% 0.3mg	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	14.7% 103mg	59.5% 417mg	700mg per day for Men 19-50 years
Potassium	33% 1115mg	42% 1425mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	16% 8.73μg	55μg per day for Men 19-50 years
Sodium	5.3% 79.4mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	23.5% 2.58mg	11mg per day for Men 19-50 years
Water	7.35% 272g	9.48% 351g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Low Salt Ketchup vs Enoki Mushrooms:

• Low sodium Ketchup has 1.6 times more Vitamin B6, more Vitamin C, 146 times more Vitamin E and more Vitamin K than Raw Enoki Mushrooms.
• While Raw Enoki Mushrooms contain 20.5 times more Vitamin B1, 4.9 times more Vitamin B3, 28.7 times more Vitamin B5 and 5.3 times more Vitamin B9 than Low sodium Ketchup.
• Both Low sodium Ketchup and Raw Enoki Mushrooms have similar amounts of Vitamin B2 per 14 oz.
• Both Low sodium Ketchup as well as Raw Enoki Mushrooms have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Low Salt Ketchup vs Enoki Mushrooms:

• Low sodium Ketchup has more Calcium and 6.7 times more Sodium than Raw Enoki Mushrooms.
• While Raw Enoki Mushrooms contain 1.3 times more Copper, 3.3 times more Iron, 4 times more Phosphorus, 1.3 times more Potassium, 3.1 times more Selenium, 3.8 times more Zinc and 1.3 times more Water than Low sodium Ketchup.
• Both Low sodium Ketchup and Raw Enoki Mushrooms have similar amounts of Magnesium and Manganese per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Low sodium Ketchup has 2.7 times more Energy, 3.5 times more Carbohydrate, 96.7 times more Sugars and more Fructose than Raw Enoki Mushrooms.
• While Raw Enoki Mushrooms contain 41 times more Omega 3, 9 times more Fiber and 2.6 times more Protein than Low sodium Ketchup.
• Both Low sodium Ketchup as well as Raw Enoki Mushrooms have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.