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

Vitamins

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

Minerals

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

Nutrient Comparison: Enoki Mushrooms VS Low Salt Ketchup per 7 oz

Compare the macro and micronutrient content in 7 oz of Enoki Mushrooms versus 7 oz of Low Salt Ketchup to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 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 7 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.
• 7 ounces of Enoki Mushrooms have insufficient amounts of Vitamin C, Vitamin E and Vitamin K
• 7 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 seven ounces.

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

• 7 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 seven ounces.
• 7 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 seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 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 7 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.
• 7 ounces of Enoki Mushrooms provide inadequate amounts of Energy
• 7 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 seven ounces.