Comparing Nutrients in 14 ounces Pickles, cucumber, dill, reduced sodium VS 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	1.64% 47.6kcal	5.06% 147kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	0.33% 0.11g	32g per day for Men 19-50 years
Omega 3	17.4% 0.28g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.21g	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	7.36% 9.57g	24% 31g	130g per day for Men 19-50 years
Sugars	5.86% 4.25g	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	3% 2.2g	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	% 2.06g	% 0.87g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	28.2% 10.7g	38g per day for Men 19-50 years
Protein	3.54% 2g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Pickles, cucumber, dill, reduced sodium	Enoki Mushrooms	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	74.4% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	61% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.7% 0.43mg	174% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	107% 5.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.7% 0.14mg	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	7.94% 31.8μg	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	10% 9.13mg	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	0.79% 0.12mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	57.2% 68.7μg	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	22.6% 226mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	12.3% 0.11mg	47% 0.42mg	0.9mg per day for Men 19-50 years
Fluoride	3% 119μg	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	13% 1.03mg	57% 4.56mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	10.7% 0.25mg	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	9.07% 63.5mg	59.5% 417mg	700mg per day for Men 19-50 years
Potassium	13.7% 464mg	42% 1425mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	16% 8.73μg	55μg per day for Men 19-50 years
Sodium	4.76% 71.4mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	23.5% 2.58mg	11mg per day for Men 19-50 years
Water	10% 374g	9.48% 351g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Pickles, cucumber, dill, reduced sodium vs Enoki Mushrooms:

• Pickles, cucumber, dill, reduced sodium have more Vitamin C and more Vitamin K than Raw Enoki Mushrooms.
• While Raw Enoki Mushrooms contain 5 times more Vitamin B1, 3.5 times more Vitamin B2, 64.5 times more Vitamin B3, 6.7 times more Vitamin B5, 2.9 times more Vitamin B6 and 6 times more Vitamin B9 than Pickles, cucumber, dill, reduced sodium.
• Both Pickles, cucumber, dill, reduced sodium as well as Raw Enoki Mushrooms have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 14 oz.

Comparing minerals per 14 ounces for Pickles, cucumber, dill, reduced sodium vs Enoki Mushrooms:

• Pickles, cucumber, dill, reduced sodium have more Calcium and 6 times more Sodium than Raw Enoki Mushrooms.
• While Raw Enoki Mushrooms contain 3.8 times more Copper, 4.4 times more Iron, 2.3 times more Magnesium, 6.6 times more Phosphorus, 3.1 times more Potassium, more Selenium and 6.5 times more Zinc than Pickles, cucumber, dill, reduced sodium.
• Both Pickles, cucumber, dill, reduced sodium and Raw Enoki Mushrooms have similar amounts of Manganese and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Pickles, cucumber, dill, reduced sodium have 1.7 times more Omega 3 and 4.9 times more Sugars than Raw Enoki Mushrooms.
• While Raw Enoki Mushrooms contain 3.1 times more Energy, 3.2 times more Carbohydrate, 2.7 times more Fiber and 5.3 times more Protein than Pickles, cucumber, dill, reduced sodium.
• Both Pickles, cucumber, dill, reduced sodium as well as Raw Enoki Mushrooms have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 14 oz.