Comparing Nutrients in 500 calories Pickles, cucumber, dill, reduced sodium VS Enoki Mushrooms

Weight per 500 calories

• Pickles, cucumber, dill, reduced sodium: 4167g
• Enoki Mushrooms: 1351g

Raw Enoki Mushrooms have 3.1 times more energy per unit of mass than Pickles, cucumber, dill, reduced sodium, which is low in comparison to other foods. Pickles, cucumber, dill, reduced sodium having very low energy density.

Which food has more nutrients per 500 calories - Pickles, cucumber, dill, reduced sodium or Enoki Mushrooms?

Macros Ratio

	Protein	Fat	Carbs
Pickles, cucumber, dill, reduced sodium	14%	19%	67%
Enoki Mushrooms	24%	6%	70%

Macro Nutrients

	Pickles, cucumber, dill, reduced sodium	Enoki Mushrooms	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.5g	4.04% 3.9g	97g per day for Men 19-50 years
Saturated Fat	10.3% 3.3g	1.14% 0.36g	32g per day for Men 19-50 years
Omega 3	182% 2.9g	34.6% 0.55g	1.6g per day for Men 19-50 years
Omega 6	12.7% 2.17g	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	77.2% 100g	81% 106g	130g per day for Men 19-50 years
Sugars	61.5% 44.6g	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	31.6% 23g	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	% 21.7g	% 2.97g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	110% 41.7g	96% 36.5g	38g per day for Men 19-50 years
Protein	37.2% 21g	64% 36g	56g per day for Men 19-50 years

Vitamins

	Pickles, cucumber, dill, reduced sodium	Enoki Mushrooms	Recommended Dietary Allowance
Vitamin A	27.8% 250μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	156% 1.88mg	253% 3.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	183% 2.38mg	208% 2.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.4% 4.54mg	594% 95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	168% 8.38mg	365% 18.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	112% 1.46mg	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	83.3% 333μg	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	106% 96mg	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	8.33% 1.25mg	0.9% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	601% 721μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pickles, cucumber, dill, reduced sodium	Enoki Mushrooms	Recommended Dietary Allowance
Calcium	238% 2375mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	130% 1.17mg	161% 1.45mg	0.9mg per day for Men 19-50 years
Fluoride	31.4% 1254μg	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	135% 11mg	194% 15.5mg	8mg per day for Men 19-50 years
Magnesium	69.4% 292mg	51.5% 216mg	420mg per day for Men 19-50 years
Manganese	112% 2.6mg	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	95% 667mg	203% 1419mg	700mg per day for Men 19-50 years
Potassium	143% 4875mg	143% 4851mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	54% 29.7μg	55μg per day for Men 19-50 years
Sodium	50% 750mg	2.7% 40.5mg	1500mg per day for Men 19-50 years
Zinc	38% 4.17mg	80% 8.8mg	11mg per day for Men 19-50 years
Water	106% 3931g	32.3% 1194g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Pickles, cucumber, dill, reduced sodium vs Enoki Mushrooms:

• Pickles, cucumber, dill, reduced sodium have more Vitamin C, 9.3 times more Vitamin E and more Vitamin K than Raw Enoki Mushrooms.
• While Raw Enoki Mushrooms contain 1.6 times more Vitamin B1, 20.9 times more Vitamin B3, 2.2 times more Vitamin B5, 1.9 times more Vitamin B9 and more Vitamin D than Pickles, cucumber, dill, reduced sodium.
• Both Pickles, cucumber, dill, reduced sodium and Raw Enoki Mushrooms have similar amounts of Vitamin B2 and Vitamin B6 per 500 kcal.
• Both Pickles, cucumber, dill, reduced sodium as well as Raw Enoki Mushrooms have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Pickles, cucumber, dill, reduced sodium vs Enoki Mushrooms:

• Pickles, cucumber, dill, reduced sodium have more Calcium, 1.3 times more Magnesium, 2.5 times more Manganese, 18.5 times more Sodium and 3.3 times more Water than Raw Enoki Mushrooms.
• While Raw Enoki Mushrooms contain 1.4 times more Iron, 2.1 times more Phosphorus, more Selenium and 2.1 times more Zinc than Pickles, cucumber, dill, reduced sodium.
• Both Pickles, cucumber, dill, reduced sodium and Raw Enoki Mushrooms have similar amounts of Copper and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Pickles, cucumber, dill, reduced sodium have 3.2 times more Fat, 9 times more Saturated Fat, 5.3 times more Omega 3, 2 times more Omega 6, 15 times more Sugars and more Fructose than Raw Enoki Mushrooms.
• While Raw Enoki Mushrooms contain 1.7 times more Protein than Pickles, cucumber, dill, reduced sodium.
• Both Pickles, cucumber, dill, reduced sodium and Raw Enoki Mushrooms have similar amounts of Energy, Carbohydrate and Fiber per 500 kcal.
• Both Pickles, cucumber, dill, reduced sodium as well as Raw Enoki Mushrooms have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.