Comparing Nutrients in 1 pound Enoki Mushrooms VS Chilled Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Enoki Mushrooms	24%	6%	70%
Chilled Orange Juice	5%	2%	93%

Macro Nutrients

	Enoki Mushrooms	Chilled Orange Juice	Recommended Dietary Allowance
Energy	5.8% 168kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	1.36% 1.3g	0.56% 0.54g	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	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.37g	0.61% 0.1g	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	40.3% 52.3g	130g per day for Men 19-50 years
Sugars	1.38% 1g	52% 37.7g	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	14% 10g	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	% 9.43g	g per day for Men 19-50 years
Sucrose	% 0g	% 18g	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	5.5% 3.1g	56g per day for Men 19-50 years

Vitamins

	Enoki Mushrooms	Chilled Orange Juice	Recommended Dietary Allowance
Vitamin A	NA	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	85% 1.02mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.8% 0.91mg	13.6% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	199% 32mg	7.94% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	122% 6.12mg	17.7% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	26.5% 0.34mg	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	21.5% 86μg	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	169% 152mg	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	6.05% 0.91mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enoki Mushrooms	Chilled Orange Juice	Recommended Dietary Allowance
Calcium	0% 0mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	54% 0.49mg	21% 0.19mg	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	7.37% 0.59mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	14.8% 0.34mg	4.54% 0.1mg	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	11% 77mg	700mg per day for Men 19-50 years
Potassium	48% 1628mg	23.7% 807mg	3400mg per day for Men 19-50 years
Selenium	18% 9.98μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	27% 2.95mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	11% 401g	10.7% 396g	3700g per day for Men 19-50 years

Nutrient Comparison: Enoki Mushrooms VS Chilled Orange Juice per 1 lb

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

Lets compare vitamin content per 1 pound of Enoki Mushrooms vs Chilled Orange Juice:

• 1 pound of Enoki Mushrooms has 4.9 times more Vitamin B1, 5.1 times more Vitamin B2, 25.1 times more Vitamin B3, 6.9 times more Vitamin B5, 1.3 times more Vitamin B6 and 2.5 times more Vitamin B9 than Chilled Orange Juice.
• While 1 lb of Chilled Orange Juice from Concentrate contains more Vitamin C than Raw Enoki Mushrooms.
• 1 pound of Enoki Mushrooms have insufficient amounts of Vitamin C
• 1 pound of Chilled Orange Juice have insufficient amounts of Vitamin B3
• Both Raw Enoki Mushrooms as well as Chilled Orange Juice from Concentrate have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one pound.

Comparing minerals per 1 pound for Enoki Mushrooms vs Chilled Orange Juice:

• 1 pound of Enoki Mushrooms has 2.5 times more Copper, 8.8 times more Iron, 1.5 times more Magnesium, 3.3 times more Manganese, 6.2 times more Phosphorus, 2 times more Potassium, 22 times more Selenium and 9.3 times more Zinc than Chilled Orange Juice.
• Both Enoki Mushrooms and Chilled Orange Juice contain similar levels of Water per one pound.
• 1 pound of Chilled Orange Juice lack sufficient amounts of Iron, Manganese, Selenium and Zinc
• Both Raw Enoki Mushrooms as well as Chilled Orange Juice from Concentrate lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Enoki Mushrooms has 5.9 times more Omega 3, 9 times more Fiber and 3.9 times more Protein than Chilled Orange Juice.
• While 1 lb of Chilled Orange Juice from Concentrate contains 1.5 times more Carbohydrate, 37.8 times more Sugars and more Fructose than Raw Enoki Mushrooms.
• 1 pound of Chilled Orange Juice provide inadequate amounts of Omega 3, Fiber and Protein
• Both Raw Enoki Mushrooms as well as Chilled Orange Juice from Concentrate provide inadequate amounts of Energy and Omega 6 in one pound.