Comparing Nutrients in 5 ounces Enoki Mushrooms VS Low Salt Ketchup

Macros Ratio

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

Macro Nutrients

	Enoki Mushrooms	Low Salt Ketchup	Recommended Dietary Allowance
Energy	1.8% 52.4kcal	4.94% 143kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.038g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	3.63% 0.058g	0.089% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	0.33% 0.055g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.5% 11g	30% 39g	130g per day for Men 19-50 years
Sugars	0.43% 0.31g	41.6% 30g	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	17% 12.4g	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	% 0.31g	% 14.5g	g per day for Men 19-50 years
Sucrose	% 0g	% 3.26g	g per day for Men 19-50 years
Fiber	10% 3.83g	1.1% 0.43g	38g per day for Men 19-50 years
Protein	6.73% 3.77g	2.63% 1.47g	56g per day for Men 19-50 years

Vitamins

	Enoki Mushrooms	Low Salt Ketchup	Recommended Dietary Allowance
Vitamin A	NA	4.1% 37μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.6% 0.32mg	1.3% 0.016mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.28mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.3% 9.97mg	12.7% 2.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38.3% 1.9mg	1.33% 0.067mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	17.2% 0.22mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	59% 17.7μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17% 68μg	3.2% 12.8μg	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	6.46% 5.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	1.2% 7.1IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.094% 0.014mg	13.8% 2.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.54% 4.25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enoki Mushrooms	Low Salt Ketchup	Recommended Dietary Allowance
Calcium	0% 0mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	13.4% 0.12mg	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	20.4% 1.63mg	6.2% 0.5mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	4.62% 0.11mg	5.18% 0.12mg	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	21.3% 149mg	5.26% 37mg	700mg per day for Men 19-50 years
Potassium	15% 509mg	11.7% 398mg	3400mg per day for Men 19-50 years
Selenium	5.67% 3.1μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	1.9% 28.3mg	1500mg per day for Men 19-50 years
Zinc	8.38% 0.92mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	3.4% 125g	2.62% 97g	3700g per day for Men 19-50 years

Nutrient Comparison: Enoki Mushrooms VS Low Salt Ketchup per 5 oz

Compare the macro and micronutrient content in 5 oz of Enoki Mushrooms versus 5 oz of Low Salt Ketchup to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Enoki Mushrooms vs Low Salt Ketchup:

• 5 ounces of Enoki Mushrooms have 20.5 times more Vitamin B1, 1.2 times more Vitamin B2, 4.9 times more Vitamin B3, 28.7 times more Vitamin B5 and 5.3 times more Vitamin B9 than Low Salt Ketchup.
• While 5 oz of Low sodium Ketchup contain 1.6 times more Vitamin B6, more Vitamin C, 146 times more Vitamin E and more Vitamin K than Raw Enoki Mushrooms.
• 5 ounces of Enoki Mushrooms have insufficient amounts of Vitamin C, Vitamin E and Vitamin K
• 5 ounces of Low Salt Ketchup have insufficient amounts of Vitamin B1 and Vitamin B5
• Both Raw Enoki Mushrooms as well as Low sodium Ketchup have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Enoki Mushrooms vs Low Salt Ketchup:

• 5 ounces of Enoki Mushrooms have 1.3 times more Copper, 3.3 times more Iron, 1.2 times more Magnesium, 4 times more Phosphorus, 1.3 times more Potassium, 3.1 times more Selenium, 3.8 times more Zinc and 1.3 times more Water than Low Salt Ketchup.
• Both Enoki Mushrooms and Low Salt Ketchup contain similar levels of Manganese per five ounces.
• 5 ounces of Low Salt Ketchup lack sufficient amounts of Selenium and Zinc
• Both Raw Enoki Mushrooms as well as Low sodium Ketchup lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Enoki Mushrooms have 41 times more Omega 3, 9 times more Fiber and 2.6 times more Protein than Low Salt Ketchup.
• While 5 oz of Low sodium Ketchup contain 2.7 times more Energy, 3.5 times more Carbohydrate, 96.7 times more Sugars and more Fructose than Raw Enoki Mushrooms.
• 5 ounces of Enoki Mushrooms provide inadequate amounts of Energy
• 5 ounces of Low Salt Ketchup provide inadequate amounts of Omega 3, Fiber and Protein
• Both Raw Enoki Mushrooms as well as Low sodium Ketchup provide inadequate amounts of Omega 6 in five ounces.