Comparing Nutrients in 1 kilogram Enoki Mushrooms VS Pickles, cucumber, dill, reduced sodium

Macros Ratio

	Protein	Fat	Carbs
Enoki Mushrooms	24%	6%	70%
Pickles, cucumber, dill, reduced sodium	14%	19%	67%

Macro Nutrients

	Enoki Mushrooms	Pickles, cucumber, dill, reduced sodium	Recommended Dietary Allowance
Energy	12.8% 370kcal	4.14% 120kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	25.6% 0.41g	43.8% 0.7g	1.6g per day for Men 19-50 years
Omega 6	4.82% 0.82g	3.06% 0.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60% 78g	18.5% 24g	130g per day for Men 19-50 years
Sugars	3.03% 2.2g	14.8% 10.7g	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	7.6% 5.5g	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	% 5.2g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	71% 27g	26.3% 10g	38g per day for Men 19-50 years
Protein	47.5% 26.6g	8.93% 5g	56g per day for Men 19-50 years

Vitamins

	Enoki Mushrooms	Pickles, cucumber, dill, reduced sodium	Recommended Dietary Allowance
Vitamin A	NA	6.67% 60μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	188% 2.25mg	37.5% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	154% 2mg	44% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	440% 70.3mg	6.8% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	270% 13.5mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	27% 0.35mg	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	20% 80μg	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	25.6% 23mg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	144% 173μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enoki Mushrooms	Pickles, cucumber, dill, reduced sodium	Recommended Dietary Allowance
Calcium	0% 0mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	119% 1.07mg	31% 0.28mg	0.9mg per day for Men 19-50 years
Fluoride	NA	7.53% 301μg	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	32.5% 2.6mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	16.7% 70mg	420mg per day for Men 19-50 years
Manganese	32.6% 0.75mg	27% 0.62mg	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	23% 160mg	700mg per day for Men 19-50 years
Potassium	106% 3590mg	34.4% 1170mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	12% 180mg	1500mg per day for Men 19-50 years
Zinc	59% 6.5mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	24% 883g	25.5% 943g	3700g per day for Men 19-50 years

Nutrient Comparison: Enoki Mushrooms VS Pickles, cucumber, dill, reduced sodium per 1 kg

Compare the macro and micronutrient content in 1 kg of Enoki Mushrooms versus 1 kg of Pickles, cucumber, dill, reduced sodium to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Enoki Mushrooms vs Pickles, cucumber, dill, reduced sodium:

• 1 kilogram of Enoki Mushrooms has 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.
• While 1 kg of Pickles, cucumber, dill, reduced sodium contains more Vitamin C and more Vitamin K than Raw Enoki Mushrooms.
• 1 kilogram of Enoki Mushrooms have insufficient amounts of Vitamin C and Vitamin K
• 1 kilogram of Pickles, cucumber, dill, reduced sodium have insufficient amounts of Vitamin B3
• Both Raw Enoki Mushrooms as well as Pickles, cucumber, dill, reduced sodium have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Enoki Mushrooms vs Pickles, cucumber, dill, reduced sodium:

• 1 kilogram of Enoki Mushrooms has 3.8 times more Copper, 4.4 times more Iron, 2.3 times more Magnesium, 1.2 times more Manganese, 6.6 times more Phosphorus, 3.1 times more Potassium, more Selenium and 6.5 times more Zinc than Pickles, cucumber, dill, reduced sodium.
• While 1 kg of Pickles, cucumber, dill, reduced sodium contains more Calcium than Raw Enoki Mushrooms.
• Both Enoki Mushrooms and Pickles, cucumber, dill, reduced sodium contain similar levels of Water per one kilogram.
• 1 kilogram of Enoki Mushrooms lack sufficient amounts of Calcium
• 1 kilogram of Pickles, cucumber, dill, reduced sodium lack sufficient amounts of Magnesium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Enoki Mushrooms has 3.2 times more Carbohydrate, 2.7 times more Fiber and 5.3 times more Protein than Pickles, cucumber, dill, reduced sodium.
• While 1 kg of Pickles, cucumber, dill, reduced sodium contains 1.7 times more Omega 3 than Raw Enoki Mushrooms.
• 1 kilogram of Pickles, cucumber, dill, reduced sodium provide inadequate amounts of Carbohydrate and Protein
• Both Raw Enoki Mushrooms as well as Pickles, cucumber, dill, reduced sodium provide inadequate amounts of Energy and Omega 6 in one kilogram.