Comparing Nutrients in 1 pound Enoki Mushrooms VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Enoki Mushrooms	24%	6%	70%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Enoki Mushrooms	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	5.8% 168kcal	2.5% 72.6kcal	2900kcal per day for Men 19-50 years
Fat	1.36% 1.3g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	11.6% 0.19g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.37g	2.6% 0.44g	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	12% 15.7g	130g per day for Men 19-50 years
Sugars	1.38% 1g	16% 11.6g	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	8.2% 5.94g	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	% 5.62g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	32.2% 12.2g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	21.5% 12g	6.4% 3.6g	56g per day for Men 19-50 years

Vitamins

	Enoki Mushrooms	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	NA	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	85% 1.02mg	217% 2.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.8% 0.91mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	199% 32mg	20% 3.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	122% 6.12mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	38.7% 0.5mg	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	9.07% 36.3μg	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	63.5% 57mg	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	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	9.83% 11.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enoki Mushrooms	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	0% 0mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	54% 0.49mg	26.2% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.58% 23μg	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	32.3% 2.6mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	14.8% 0.34mg	13.4% 0.31mg	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	25.5% 866mg	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	34.8% 522mg	1500mg per day for Men 19-50 years
Zinc	27% 2.95mg	4.95% 0.54mg	11mg per day for Men 19-50 years
Water	11% 401g	11.6% 430g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Enoki Mushrooms vs Tomatoes in Juice with Salt:

• Raw Enoki Mushrooms have 3.6 times more Vitamin B2, 9.9 times more Vitamin B3, 11.5 times more Vitamin B5 and 6 times more Vitamin B9 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 2.6 times more Vitamin B1, more Vitamin C, 59 times more Vitamin E and more Vitamin K than Raw Enoki Mushrooms.
• Both Raw Enoki Mushrooms and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Vitamin B6 per 1 lb.
• Both Raw Enoki Mushrooms as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Enoki Mushrooms vs Tomatoes in Juice with Salt:

• Raw Enoki Mushrooms have 2.1 times more Copper, 2 times more Iron, 1.6 times more Magnesium, 6.2 times more Phosphorus, 1.9 times more Potassium, 3.1 times more Selenium and 5.4 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain more Calcium and 38.3 times more Sodium than Raw Enoki Mushrooms.
• Both Raw Enoki Mushrooms and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Manganese and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Enoki Mushrooms have 2.3 times more Energy, 10.3 times more Omega 3, 2.3 times more Carbohydrate, 1.4 times more Fiber and 3.4 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 11.6 times more Sugars and more Fructose than Raw Enoki Mushrooms.
• Both Raw Enoki Mushrooms as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.