Comparing Nutrients in 500 calories Low Salt Ketchup VS Enoki Mushrooms

Weight per 500 calories

• Low Salt Ketchup: 495g
• Enoki Mushrooms: 1351g

Low Salt Ketchup has 2.7 times more energy per 100g than Enoki Mushrooms. It has average energy density when compared to other foods. Raw Enoki Mushrooms having low energy density.

Which food has more nutrients per 500 calories - Low Salt Ketchup or Enoki Mushrooms?

Macros Ratio

	Protein	Fat	Carbs
Low Salt Ketchup	4%	1%	95%
Enoki Mushrooms	24%	6%	70%

Macro Nutrients

	Low Salt Ketchup	Enoki Mushrooms	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	4.04% 3.9g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	1.14% 0.36g	32g per day for Men 19-50 years
Omega 3	0.31% 0.005g	34.6% 0.55g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	6.5% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	104% 136g	81% 106g	130g per day for Men 19-50 years
Sugars	145% 105g	4.1% 2.97g	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	59.5% 43g	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	% 50.5g	% 2.97g	g per day for Men 19-50 years
Sucrose	% 11.4g	% 0g	g per day for Men 19-50 years
Fiber	3.9% 1.5g	96% 36.5g	38g per day for Men 19-50 years
Protein	9.2% 5.15g	64% 36g	56g per day for Men 19-50 years

Vitamins

	Low Salt Ketchup	Enoki Mushrooms	Recommended Dietary Allowance
Vitamin A	14.3% 129μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.54% 0.054mg	253% 3.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	63.2% 0.82mg	208% 2.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.4% 7.1mg	594% 95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.65% 0.23mg	365% 18.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60% 0.78mg	104% 1.35mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	563% 169μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11% 44.6μg	162% 649μg	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	22.6% 20.3mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	11.3% 67.6IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	48% 7.23mg	0.9% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.4% 15μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Low Salt Ketchup	Enoki Mushrooms	Recommended Dietary Allowance
Calcium	7.43% 74.3mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	46.8% 0.42mg	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	21.7% 1.73mg	194% 15.5mg	8mg per day for Men 19-50 years
Magnesium	15.3% 64.4mg	51.5% 216mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	44% 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	18.4% 129mg	203% 1419mg	700mg per day for Men 19-50 years
Potassium	41% 1391mg	143% 4851mg	3400mg per day for Men 19-50 years
Selenium	6.3% 3.47μg	54% 29.7μg	55μg per day for Men 19-50 years
Sodium	6.6% 99mg	2.7% 40.5mg	1500mg per day for Men 19-50 years
Zinc	7.65% 0.84mg	80% 8.8mg	11mg per day for Men 19-50 years
Water	9.17% 339g	32.3% 1194g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Low Salt Ketchup vs Enoki Mushrooms:

• Low sodium Ketchup has more Vitamin C, 53.5 times more Vitamin E and more Vitamin K than Raw Enoki Mushrooms.
• While Raw Enoki Mushrooms contain 55.8 times more Vitamin B1, 3.3 times more Vitamin B2, 13.4 times more Vitamin B3, 78.4 times more Vitamin B5, 1.7 times more Vitamin B6, 14.6 times more Vitamin B9 and more Vitamin D than Low sodium Ketchup.
• Both Low sodium Ketchup as well as Raw Enoki Mushrooms have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Low Salt Ketchup vs Enoki Mushrooms:

• Low sodium Ketchup has more Calcium and 2.4 times more Sodium than Raw Enoki Mushrooms.
• While Raw Enoki Mushrooms contain 3.4 times more Copper, 9 times more Iron, 3.4 times more Magnesium, 2.4 times more Manganese, 11 times more Phosphorus, 3.5 times more Potassium, 8.6 times more Selenium, 10.4 times more Zinc and 3.5 times more Water than Low sodium Ketchup.

Comparison of macro-nutrients per 500 calories:

• Low sodium Ketchup has 1.3 times more Carbohydrate, 35.4 times more Sugars and more Fructose than Raw Enoki Mushrooms.
• While Raw Enoki Mushrooms contain 111.9 times more Omega 3, 5.7 times more Omega 6, 24.6 times more Fiber and 7 times more Protein than Low sodium Ketchup.
• Both Low sodium Ketchup and Raw Enoki Mushrooms have similar amounts of Energy per 500 kcal.
• Both Low sodium Ketchup as well as Raw Enoki Mushrooms have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.