Comparing Nutrients in 14 ounces Enoki Mushrooms VS Low Salt Ketchup

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

Nutrient Comparison: Enoki Mushrooms VS Low Salt Ketchup per 14 oz

Compare the macro and micronutrient content in 14 oz of Enoki Mushrooms versus 14 oz of Low Salt Ketchup to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Enoki Mushrooms have 20.5 times more Vitamin B1, 1.2 times more Vitamin B2, 4.9 times more Vitamin B3, 28.7 times more Vitamin B5 and 5.3 times more Vitamin B9 than Low Salt Ketchup.
• While 14 oz of Low sodium Ketchup contain 1.6 times more Vitamin B6, more Vitamin C, 146 times more Vitamin E and more Vitamin K than Raw Enoki Mushrooms.
• 14 ounces of Enoki Mushrooms have insufficient amounts of Vitamin C, Vitamin E and Vitamin K
• 14 ounces of Low Salt Ketchup have insufficient amounts of Vitamin B1 and Vitamin B5
• Both Raw Enoki Mushrooms as well as Low sodium Ketchup have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Enoki Mushrooms have 1.3 times more Copper, 3.3 times more Iron, 1.2 times more Magnesium, 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 Salt Ketchup.
• Both Enoki Mushrooms and Low Salt Ketchup contain similar levels of Manganese per 14 ounces.
• 14 ounces of Low Salt Ketchup lack sufficient amounts of Selenium and Zinc
• Both Raw Enoki Mushrooms as well as Low sodium Ketchup lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Enoki Mushrooms have 41 times more Omega 3, 9 times more Fiber and 2.6 times more Protein than Low Salt Ketchup.
• While 14 oz of Low sodium Ketchup contain 2.7 times more Energy, 3.5 times more Carbohydrate, 96.7 times more Sugars and more Fructose than Raw Enoki Mushrooms.
• 14 ounces of Enoki Mushrooms provide inadequate amounts of Energy
• 14 ounces of Low Salt Ketchup provide inadequate amounts of Omega 3, Fiber and Protein
• Both Raw Enoki Mushrooms as well as Low sodium Ketchup provide inadequate amounts of Omega 6 in 14 ounces.