Comparing Nutrients in 1 pound 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	5.8% 168kcal	15.8% 458kcal	2900kcal per day for Men 19-50 years
Fat	1.36% 1.3g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	11.6% 0.19g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.37g	1.04% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27.3% 35.4g	96% 124g	130g per day for Men 19-50 years
Sugars	1.38% 1g	133% 96g	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	54.6% 39.6g	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	% 1g	% 46.3g	g per day for Men 19-50 years
Sucrose	% 0g	% 10.4g	g per day for Men 19-50 years
Fiber	32.2% 12.2g	3.6% 1.36g	38g per day for Men 19-50 years
Protein	21.5% 12g	8.42% 4.7g	56g per day for Men 19-50 years

Vitamins

	Enoki Mushrooms	Low Salt Ketchup	Recommended Dietary Allowance
Vitamin A	NA	13% 118μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	85% 1.02mg	4.16% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.8% 0.91mg	58% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	199% 32mg	40.7% 6.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	122% 6.12mg	4.26% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	55% 0.72mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	189% 56.7μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	54.4% 218μg	10.2% 41μg	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	20.7% 18.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	3.78% 22.7IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.3% 0.045mg	44% 6.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	11.3% 13.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enoki Mushrooms	Low Salt Ketchup	Recommended Dietary Allowance
Calcium	0% 0mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	54% 0.49mg	43% 0.39mg	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	65.2% 5.2mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	14.8% 0.34mg	16.6% 0.38mg	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	68% 476mg	17% 118mg	700mg per day for Men 19-50 years
Potassium	48% 1628mg	37.5% 1275mg	3400mg per day for Men 19-50 years
Selenium	18% 9.98μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	6.05% 91mg	1500mg per day for Men 19-50 years
Zinc	27% 2.95mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	11% 401g	8.4% 311g	3700g per day for Men 19-50 years

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

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

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

• 1 pound 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 lb 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 pound of Enoki Mushrooms have insufficient amounts of Vitamin C, Vitamin E and Vitamin K
• 1 pound 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 pound.

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

• 1 pound 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 pound.
• 1 pound 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 pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound 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 lb 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 pound of Enoki Mushrooms provide inadequate amounts of Energy
• 1 pound 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 pound.