Comparing Nutrients in 5 ounces Radicchio VS Enoki Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Radicchio	22%	9%	69%
Enoki Mushrooms	24%	6%	70%

Macro Nutrients

	Radicchio	Enoki Mushrooms	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	1.8% 52.4kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.085g	0.12% 0.038g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	3.63% 0.058g	1.6g per day for Men 19-50 years
Omega 6	0.78% 0.13g	0.68% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.9% 6.35g	8.5% 11g	130g per day for Men 19-50 years
Sugars	1.17% 0.85g	0.43% 0.31g	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	NA	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	NA	% 0.31g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	3.36% 1.28g	10% 3.83g	38g per day for Men 19-50 years
Protein	3.6% 2.03g	6.73% 3.77g	56g per day for Men 19-50 years

Vitamins

	Radicchio	Enoki Mushrooms	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.9% 0.023mg	26.6% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	22% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.26% 0.36mg	62.3% 9.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.63% 0.38mg	38.3% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.2% 0.081mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	59% 17.7μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	21.3% 85μg	17% 68μg	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	12.6% 11.3mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	1.2% 7.1IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	21.4% 3.2mg	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	301% 362μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Radicchio	Enoki Mushrooms	Recommended Dietary Allowance
Calcium	2.7% 27mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	53.7% 0.48mg	17% 0.15mg	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	10% 0.81mg	20.4% 1.63mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	8.5% 0.2mg	4.62% 0.11mg	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	8.1% 56.7mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	12.6% 428mg	15% 509mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	5.67% 3.1μg	55μg per day for Men 19-50 years
Sodium	2.08% 31mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	8% 0.88mg	8.38% 0.92mg	11mg per day for Men 19-50 years
Water	3.57% 132g	3.4% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Radicchio VS Enoki Mushrooms per 5 oz

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

Lets compare vitamin content per 5 ounces of Radicchio vs Enoki Mushrooms:

• 5 ounces of Radicchio have 1.3 times more Vitamin B9, more Vitamin C, 226 times more Vitamin E and more Vitamin K than Enoki Mushrooms.
• While 5 oz of Raw Enoki Mushrooms contain 14.1 times more Vitamin B1, 7.1 times more Vitamin B2, 27.6 times more Vitamin B3, 5 times more Vitamin B5 and 1.8 times more Vitamin B6 than Raw Radicchio.
• 5 ounces of Radicchio have insufficient amounts of Vitamin B1 and Vitamin B3
• 5 ounces of Enoki Mushrooms have insufficient amounts of Vitamin C, Vitamin E and Vitamin K
• Both Raw Radicchio as well as Raw Enoki Mushrooms have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Radicchio vs Enoki Mushrooms:

• 5 ounces of Radicchio have 3.2 times more Copper and 1.8 times more Manganese than Enoki Mushrooms.
• While 5 oz of Raw Enoki Mushrooms contain 2 times more Iron, 2.6 times more Phosphorus and 2.4 times more Selenium than Raw Radicchio.
• Both Radicchio and Enoki Mushrooms contain similar levels of Magnesium, Potassium, Zinc and Water per five ounces.
• 5 ounces of Radicchio lack sufficient amounts of Selenium
• Both Raw Radicchio as well as Raw Enoki Mushrooms lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Enoki Mushrooms contain 2.6 times more Omega 3, 1.7 times more Carbohydrate, 3 times more Fiber and 1.9 times more Protein than Raw Radicchio.
• 5 ounces of Radicchio provide inadequate amounts of Omega 3
• Both Raw Radicchio as well as Raw Enoki Mushrooms provide inadequate amounts of Energy and Omega 6 in five ounces.