Comparing Nutrients in 7 ounces Low Salt Ketchup VS 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	6.9% 200kcal	2.53% 73.4kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	0.17% 0.054g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	5.1% 0.081g	1.6g per day for Men 19-50 years
Omega 6	0.46% 0.077g	0.96% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.4g	12% 15.5g	130g per day for Men 19-50 years
Sugars	58.2% 42.2g	0.6% 0.44g	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	24% 17.3g	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	% 20.2g	% 0.44g	g per day for Men 19-50 years
Sucrose	% 4.56g	% 0g	g per day for Men 19-50 years
Fiber	1.57% 0.6g	14% 5.36g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	9.43% 5.28g	56g per day for Men 19-50 years

Vitamins

	Low Salt Ketchup	Enoki Mushrooms	Recommended Dietary Allowance
Vitamin A	5.73% 51.6μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.8% 0.022mg	37.2% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.3% 0.33mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.8% 2.85mg	87.2% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.87% 0.093mg	53.6% 2.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	82.7% 25μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.47% 18μg	24% 95μg	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	9.04% 8.14mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	1.65% 9.92IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	19.3% 2.9mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.96% 5.95μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Low Salt Ketchup	Enoki Mushrooms	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	18.7% 0.17mg	23.6% 0.21mg	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	8.7% 0.69mg	28.5% 2.3mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	7.25% 0.17mg	6.47% 0.15mg	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	7.37% 51.6mg	29.8% 208mg	700mg per day for Men 19-50 years
Potassium	16.4% 558mg	21% 712mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	11.7% 1.3mg	11mg per day for Men 19-50 years
Water	3.67% 136g	4.74% 175g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Low Salt Ketchup vs Enoki Mushrooms:

• Low sodium Ketchup has 1.6 times more Vitamin B6, more Vitamin C, 146 times more Vitamin E and more Vitamin K than Raw Enoki Mushrooms.
• While Raw Enoki Mushrooms contain 20.5 times more Vitamin B1, 4.9 times more Vitamin B3, 28.7 times more Vitamin B5 and 5.3 times more Vitamin B9 than Low sodium Ketchup.
• Both Low sodium Ketchup and Raw Enoki Mushrooms have similar amounts of Vitamin B2 per 7 oz.
• Both Low sodium Ketchup as well as Raw Enoki Mushrooms have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Low Salt Ketchup vs Enoki Mushrooms:

• Low sodium Ketchup has more Calcium and 6.7 times more Sodium than Raw Enoki Mushrooms.
• While Raw Enoki Mushrooms contain 1.3 times more Copper, 3.3 times more Iron, 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 sodium Ketchup.
• Both Low sodium Ketchup and Raw Enoki Mushrooms have similar amounts of Magnesium and Manganese per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Low sodium Ketchup has 2.7 times more Energy, 3.5 times more Carbohydrate, 96.7 times more Sugars and more Fructose than Raw Enoki Mushrooms.
• While Raw Enoki Mushrooms contain 41 times more Omega 3, 9 times more Fiber and 2.6 times more Protein than Low sodium Ketchup.
• Both Low sodium Ketchup as well as Raw Enoki Mushrooms have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.