Comparing Nutrients in 5 ounces Baby Zucchini Squash VS Enoki Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Baby Zucchini Squash	40%	13%	47%
Enoki Mushrooms	24%	6%	70%

Macro Nutrients

	Baby Zucchini Squash	Enoki Mushrooms	Recommended Dietary Allowance
Energy	1.03% 29.8kcal	1.8% 52.4kcal	2900kcal per day for Men 19-50 years
Fat	0.58% 0.57g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.12% 0.038g	32g per day for Men 19-50 years
Omega 3	9.4% 0.15g	3.63% 0.058g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.089g	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	3.4% 4.4g	8.5% 11g	130g per day for Men 19-50 years
Sugars	NA	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	4.1% 1.56g	10% 3.83g	38g per day for Men 19-50 years
Protein	6.86% 3.84g	6.73% 3.77g	56g per day for Men 19-50 years

Vitamins

	Baby Zucchini Squash	Enoki Mushrooms	Recommended Dietary Allowance
Vitamin A	3.94% 35.4μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	26.6% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.93% 0.051mg	22% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.25% 1mg	62.3% 9.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	38.3% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.5% 0.2mg	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	7.1% 28.3μg	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	53.7% 48.3mg	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	NA	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baby Zucchini Squash	Enoki Mushrooms	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	15.3% 0.14mg	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	14% 1.1mg	20.4% 1.63mg	8mg per day for Men 19-50 years
Magnesium	11% 46.8mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	12% 0.28mg	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	19% 132mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	19% 651mg	15% 509mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	5.67% 3.1μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.18mg	8.38% 0.92mg	11mg per day for Men 19-50 years
Water	3.55% 131g	3.4% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Baby Zucchini Squash VS Enoki Mushrooms per 5 oz

Compare the macro and micronutrient content in 5 oz of Baby Zucchini Squash 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 Baby Zucchini Squash vs Enoki Mushrooms:

• 5 ounces of Baby Zucchini Squash have 1.4 times more Vitamin B6 and more Vitamin C than Enoki Mushrooms.
• While 5 oz of Raw Enoki Mushrooms contain 5.4 times more Vitamin B1, 5.6 times more Vitamin B2, 10 times more Vitamin B3, 3.7 times more Vitamin B5 and 2.4 times more Vitamin B9 than Raw Baby Zucchini Squash.
• 5 ounces of Enoki Mushrooms have insufficient amounts of Vitamin C
• Both Raw Baby Zucchini Squash as well as Raw Enoki Mushrooms have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Baby Zucchini Squash vs Enoki Mushrooms:

• 5 ounces of Baby Zucchini Squash have more Calcium, 2.1 times more Magnesium, 2.6 times more Manganese, 1.3 times more Potassium and 1.3 times more Zinc than Enoki Mushrooms.
• While 5 oz of Raw Enoki Mushrooms contain 1.5 times more Iron and 7.3 times more Selenium than Raw Baby Zucchini Squash.
• Both Baby Zucchini Squash and Enoki Mushrooms contain similar levels of Copper, Phosphorus and Water per five ounces.
• 5 ounces of Baby Zucchini Squash lack sufficient amounts of Selenium
• 5 ounces of Enoki Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Baby Zucchini Squash have 2.6 times more Omega 3 than Enoki Mushrooms.
• While 5 oz of Raw Enoki Mushrooms contain 2.5 times more Carbohydrate and 2.5 times more Fiber than Raw Baby Zucchini Squash.
• Both Baby Zucchini Squash and Enoki Mushrooms offer comparable quantities of Protein per five ounces.
• Both Raw Baby Zucchini Squash as well as Raw Enoki Mushrooms provide inadequate amounts of Energy and Omega 6 in five ounces.