Comparing Nutrients in 1 kilogram Enoki Mushrooms VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Enoki Mushrooms	24%	6%	70%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Enoki Mushrooms	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	12.8% 370kcal	55.5% 1610kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	53% 51.3g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	34% 11g	32g per day for Men 19-50 years
Omega 3	25.6% 0.41g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	4.82% 0.82g	16.6% 2.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60% 78g	212% 275g	130g per day for Men 19-50 years
Sugars	3.03% 2.2g	4% 2.9g	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	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	% 2.2g	% 1.2g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.7g	g per day for Men 19-50 years
Fiber	71% 27g	60.5% 23g	38g per day for Men 19-50 years
Protein	47.5% 26.6g	45% 25g	56g per day for Men 19-50 years

Vitamins

	Enoki Mushrooms	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	188% 2.25mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	154% 2mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	440% 70.3mg	133% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	270% 13.5mg	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	132% 1.72mg	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	55% 220μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	131% 118mg	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	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	19% 23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enoki Mushrooms	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	0% 0mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	119% 1.07mg	161% 1.45mg	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	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	32.6% 0.75mg	95% 2.2mg	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	139% 970mg	700mg per day for Men 19-50 years
Potassium	106% 3590mg	139% 4710mg	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	261% 3910mg	1500mg per day for Men 19-50 years
Zinc	59% 6.5mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	24% 883g	17% 631g	3700g per day for Men 19-50 years

Nutrient Comparison: Enoki Mushrooms VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Enoki Mushrooms versus 1 kg of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Enoki Mushrooms vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 1 kilogram of Enoki Mushrooms has 1.8 times more Vitamin B1, 6.5 times more Vitamin B2, 3.3 times more Vitamin B3, 2.7 times more Vitamin B5 and 2.2 times more Vitamin B9 than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 kg of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 1.7 times more Vitamin B6 and more Vitamin C than Raw Enoki Mushrooms.
• 1 kilogram of Enoki Mushrooms have insufficient amounts of Vitamin C
• Both Raw Enoki Mushrooms as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin D, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Enoki Mushrooms vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 1 kilogram of Enoki Mushrooms has 1.5 times more Iron, 22 times more Selenium, 1.6 times more Zinc and 1.4 times more Water than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 kg of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 1.4 times more Copper, 1.8 times more Magnesium, 2.9 times more Manganese, 1.3 times more Potassium and 130.3 times more Sodium than Raw Enoki Mushrooms.
• Both Enoki Mushrooms and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt contain similar levels of Phosphorus per one kilogram.
• 1 kilogram of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Selenium
• Both Raw Enoki Mushrooms as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Enoki Mushrooms has 2.3 times more Omega 3 than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 kg of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 4.4 times more Energy, 17.7 times more Fat, 40.1 times more Saturated Fat and 3.5 times more Carbohydrate than Raw Enoki Mushrooms.
• Both Enoki Mushrooms and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt offer comparable quantities of Fiber and Protein per one kilogram.
• 1 kilogram of Enoki Mushrooms provide inadequate amounts of Energy
• 1 kilogram of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3
• Both Raw Enoki Mushrooms as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 6 in one kilogram.