Comparing Nutrients in 1 kilogram Enoki Mushrooms VS Yellow Sweet Peppers

Macros Ratio

	Protein	Fat	Carbs
Enoki Mushrooms	24%	6%	70%
Yellow Sweet Peppers	13%	6%	81%

Macro Nutrients

	Enoki Mushrooms	Yellow Sweet Peppers	Recommended Dietary Allowance
Energy	12.8% 370kcal	9.3% 270kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	0.97% 0.31g	32g per day for Men 19-50 years
Omega 3	25.6% 0.41g	NA	1.6g per day for Men 19-50 years
Omega 6	4.82% 0.82g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60% 78g	48.6% 63.2g	130g per day for Men 19-50 years
Sugars	3.03% 2.2g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	71% 27g	23.7% 9g	38g per day for Men 19-50 years
Protein	47.5% 26.6g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Enoki Mushrooms	Yellow Sweet Peppers	Recommended Dietary Allowance
Vitamin A	NA	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	188% 2.25mg	23.3% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	154% 2mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	440% 70.3mg	55.6% 8.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	270% 13.5mg	33.6% 1.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	129% 1.68mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	417% 125μg	15.3% 4.6μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	120% 480μg	65% 260μg	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	2039% 1835mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enoki Mushrooms	Yellow Sweet Peppers	Recommended Dietary Allowance
Calcium	0% 0mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	119% 1.07mg	119% 1.07mg	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	57.5% 4.6mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	32.6% 0.75mg	51% 1.17mg	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	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	106% 3590mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	1.33% 20mg	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	25% 920g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Enoki Mushrooms vs Yellow Sweet Peppers:

• Raw Enoki Mushrooms have 8 times more Vitamin B1, 8 times more Vitamin B2, 7.9 times more Vitamin B3, 8 times more Vitamin B5, 27.2 times more Vitamin B7 and 1.8 times more Vitamin B9 than Raw Yellow Sweet Peppers.
• While Raw Yellow Sweet Peppers contain 1.7 times more Vitamin B6 and more Vitamin C than Raw Enoki Mushrooms.
• Both Raw Enoki Mushrooms as well as Raw Yellow Sweet Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Enoki Mushrooms vs Yellow Sweet Peppers:

• Raw Enoki Mushrooms have 2.5 times more Iron, 1.3 times more Magnesium, 4.4 times more Phosphorus, 1.7 times more Potassium, 7.3 times more Selenium and 3.8 times more Zinc than Raw Yellow Sweet Peppers.
• While Raw Yellow Sweet Peppers contain more Calcium and 1.6 times more Manganese than Raw Enoki Mushrooms.
• Both Raw Enoki Mushrooms and Raw Yellow Sweet Peppers have similar amounts of Copper and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Enoki Mushrooms have 1.4 times more Energy, 1.2 times more Carbohydrate, 3 times more Fiber and 2.7 times more Protein than Raw Yellow Sweet Peppers.
• Both Raw Enoki Mushrooms as well as Raw Yellow Sweet Peppers have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.