Comparing Nutrients in 1 kilogram 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	12.8% 370kcal	35% 1010kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	25.6% 0.41g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	4.82% 0.82g	2.3% 0.39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60% 78g	211% 274g	130g per day for Men 19-50 years
Sugars	3.03% 2.2g	293% 213g	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	120% 87.2g	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	% 2.2g	% 102g	g per day for Men 19-50 years
Sucrose	% 0g	% 23g	g per day for Men 19-50 years
Fiber	71% 27g	7.9% 3g	38g per day for Men 19-50 years
Protein	47.5% 26.6g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Enoki Mushrooms	Low Salt Ketchup	Recommended Dietary Allowance
Vitamin A	NA	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	188% 2.25mg	9.17% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	154% 2mg	128% 1.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	440% 70.3mg	89.6% 14.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	270% 13.5mg	9.4% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	122% 1.58mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	417% 125μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	120% 480μg	22.5% 90μg	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	45.6% 41mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	8.33% 50IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.67% 0.1mg	97% 14.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	25% 30μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enoki Mushrooms	Low Salt Ketchup	Recommended Dietary Allowance
Calcium	0% 0mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	119% 1.07mg	94% 0.85mg	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	144% 11.5mg	43.8% 3.5mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	32.6% 0.75mg	36.5% 0.84mg	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	150% 1050mg	37% 260mg	700mg per day for Men 19-50 years
Potassium	106% 3590mg	82.6% 2810mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	13.3% 200mg	1500mg per day for Men 19-50 years
Zinc	59% 6.5mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	24% 883g	18.5% 685g	3700g per day for Men 19-50 years

Nutrient Comparison: Enoki Mushrooms VS Low Salt Ketchup per 1 kg

Compare the macro and micronutrient content in 1 kg of Enoki Mushrooms versus 1 kg of Low Salt Ketchup to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Enoki Mushrooms vs Low Salt Ketchup:

• 1 kilogram of Enoki Mushrooms has 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 1 kg of Low sodium Ketchup contains 1.6 times more Vitamin B6, more Vitamin C, 146 times more Vitamin E and more Vitamin K than Raw Enoki Mushrooms.
• 1 kilogram of Enoki Mushrooms have insufficient amounts of Vitamin C, Vitamin E and Vitamin K
• 1 kilogram 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 one kilogram.

Comparing minerals per 1 kilogram for Enoki Mushrooms vs Low Salt Ketchup:

• 1 kilogram of Enoki Mushrooms has 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 one kilogram.
• 1 kilogram 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 one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Enoki Mushrooms has 41 times more Omega 3, 9 times more Fiber and 2.6 times more Protein than Low Salt Ketchup.
• While 1 kg of Low sodium Ketchup contains 2.7 times more Energy, 3.5 times more Carbohydrate, 96.7 times more Sugars and more Fructose than Raw Enoki Mushrooms.
• 1 kilogram of Enoki Mushrooms provide inadequate amounts of Energy
• 1 kilogram 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 one kilogram.