Comparing Nutrients in 1 kilogram Enoki Mushrooms VS Canned Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Enoki Mushrooms	24%	6%	70%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Enoki Mushrooms	Canned Orange Juice	Recommended Dietary Allowance
Energy	12.8% 370kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	25.6% 0.41g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	4.82% 0.82g	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60% 78g	84.7% 110g	130g per day for Men 19-50 years
Sugars	3.03% 2.2g	121% 87.6g	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	33.5% 24.3g	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	% 22.7g	g per day for Men 19-50 years
Sucrose	% 0g	% 40.6g	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	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Enoki Mushrooms	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	NA	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	188% 2.25mg	32.5% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	154% 2mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	440% 70.3mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	270% 13.5mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	24% 0.31mg	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	60% 240μg	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	334% 301mg	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	13.3% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enoki Mushrooms	Canned Orange Juice	Recommended Dietary Allowance
Calcium	0% 0mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	119% 1.07mg	24.4% 0.22mg	0.9mg per day for Men 19-50 years
Fluoride	NA	7.83% 313μg	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	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	32.6% 0.75mg	9.13% 0.21mg	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	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	106% 3590mg	54% 1840mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	59% 6.5mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	24% 883g	23.7% 877g	3700g per day for Men 19-50 years

Nutrient Comparison: Enoki Mushrooms VS Canned Orange Juice per 1 kg

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

Lets compare vitamin content per 1 kilogram of Enoki Mushrooms vs Canned Orange Juice:

• 1 kilogram of Enoki Mushrooms has 5.8 times more Vitamin B1, 9.5 times more Vitamin B2, 35 times more Vitamin B3, 7.5 times more Vitamin B5, 3.2 times more Vitamin B6 and 2 times more Vitamin B9 than Canned Orange Juice.
• While 1 kg of Unsweetened Canned Orange Juice contains more Vitamin C than Raw Enoki Mushrooms.
• 1 kilogram of Enoki Mushrooms have insufficient amounts of Vitamin C
• 1 kilogram of Canned Orange Juice have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Raw Enoki Mushrooms as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Enoki Mushrooms vs Canned Orange Juice:

• 1 kilogram of Enoki Mushrooms has 4.9 times more Copper, 11.5 times more Iron, 1.6 times more Magnesium, 3.6 times more Manganese, 6.2 times more Phosphorus, 2 times more Potassium, 22 times more Selenium and 16.3 times more Zinc than Canned Orange Juice.
• Both Enoki Mushrooms and Canned Orange Juice contain similar levels of Water per one kilogram.
• 1 kilogram of Canned Orange Juice lack sufficient amounts of Iron, Manganese, Selenium and Zinc
• Both Raw Enoki Mushrooms as well as Unsweetened Canned Orange Juice lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Enoki Mushrooms has 5.9 times more Omega 3, 9 times more Fiber and 3.9 times more Protein than Canned Orange Juice.
• While 1 kg of Unsweetened Canned Orange Juice contains 1.4 times more Carbohydrate, 39.8 times more Sugars and more Fructose than Raw Enoki Mushrooms.
• 1 kilogram of Canned Orange Juice provide inadequate amounts of Omega 3, Fiber and Protein
• Both Raw Enoki Mushrooms as well as Unsweetened Canned Orange Juice provide inadequate amounts of Energy and Omega 6 in one kilogram.