Comparing Nutrients in 300 calories Enoki Mushrooms VS Yellow Sweet Peppers

Weight per 300 calories

• Enoki Mushrooms: 811g
• Yellow Sweet Peppers: 1111g

Enoki Mushrooms have 1.4 times more energy per 100g than Yellow Sweet Peppers. It has low energy density when compared to other foods. Raw Yellow Sweet Peppers having very low energy density.

Which food has more nutrients per 300 calories - Enoki Mushrooms or Yellow Sweet Peppers?

Macros Ratio

	Protein	Fat	Carbs
Enoki Mushrooms	24%	6%	70%
Yellow Sweet Peppers	13%	6%	81%

Macro Nutrients

	Enoki Mushrooms	Yellow Sweet Peppers	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.42% 2.35g	2.4% 2.33g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	1.08% 0.34g	32g per day for Men 19-50 years
Omega 3	20.8% 0.33g	NA	1.6g per day for Men 19-50 years
Omega 6	3.9% 0.66g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.7% 63.3g	54% 70.2g	130g per day for Men 19-50 years
Sugars	2.46% 1.8g	NA	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	NA	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	% 1.8g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	57.6% 22g	26.3% 10g	38g per day for Men 19-50 years
Protein	38.5% 21.6g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Enoki Mushrooms	Yellow Sweet Peppers	Recommended Dietary Allowance
Vitamin A	NA	12.3% 111μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	152% 1.82mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	125% 1.62mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	356% 57mg	62% 9.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	219% 11mg	37.3% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62.4% 0.81mg	144% 1.87mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	338% 101μg	17% 5.1μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	97% 389μg	72.2% 289μg	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	2265% 2039mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	6.76% 40.5IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.54% 0.081mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enoki Mushrooms	Yellow Sweet Peppers	Recommended Dietary Allowance
Calcium	0% 0mg	12.2% 122mg	1000mg per day for Men 19-50 years
Copper	96% 0.87mg	132% 1.2mg	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	117% 9.32mg	64% 5.1mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	31.7% 133mg	420mg per day for Men 19-50 years
Manganese	26.4% 0.61mg	56.5% 1.3mg	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	122% 851mg	38% 267mg	700mg per day for Men 19-50 years
Potassium	85.6% 2911mg	69.3% 2356mg	3400mg per day for Men 19-50 years
Selenium	32.4% 18μg	6.06% 3.33μg	55μg per day for Men 19-50 years
Sodium	1.62% 24.3mg	1.5% 22.2mg	1500mg per day for Men 19-50 years
Zinc	48% 5.27mg	17% 1.9mg	11mg per day for Men 19-50 years
Water	19.4% 716g	27.6% 1022g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Enoki Mushrooms vs Yellow Sweet Peppers:

• Raw Enoki Mushrooms have 5.9 times more Vitamin B1, 5.8 times more Vitamin B2, 5.8 times more Vitamin B3, 5.9 times more Vitamin B5, 19.8 times more Vitamin B7, 1.3 times more Vitamin B9 and more Vitamin D than Raw Yellow Sweet Peppers.
• While Raw Yellow Sweet Peppers contain 2.3 times more Vitamin B6 and more Vitamin C than Raw Enoki Mushrooms.
• Both Raw Enoki Mushrooms as well as Raw Yellow Sweet Peppers have insufficient amounts of Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Enoki Mushrooms vs Yellow Sweet Peppers:

• Raw Enoki Mushrooms have 1.8 times more Iron, 3.2 times more Phosphorus, 1.2 times more Potassium, 5.4 times more Selenium and 2.8 times more Zinc than Raw Yellow Sweet Peppers.
• While Raw Yellow Sweet Peppers contain more Calcium, 1.4 times more Copper, 2.1 times more Manganese and 1.4 times more Water than Raw Enoki Mushrooms.
• Both Raw Enoki Mushrooms and Raw Yellow Sweet Peppers have similar amounts of Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Enoki Mushrooms have 2.2 times more Fiber and 1.9 times more Protein than Raw Yellow Sweet Peppers.
• Both Raw Enoki Mushrooms and Raw Yellow Sweet Peppers have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Raw Enoki Mushrooms as well as Raw Yellow Sweet Peppers have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.