Comparing Nutrients in 7 ounces Enoki Mushrooms VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Enoki Mushrooms	24%	6%	70%
Cauliflower	26%	8%	66%

Macro Nutrients

	Enoki Mushrooms	Cauliflower	Recommended Dietary Allowance
Energy	2.53% 73.4kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.054g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	5.1% 0.081g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	0.19% 0.032g	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	7.6% 9.86g	130g per day for Men 19-50 years
Sugars	0.6% 0.44g	5.23% 3.8g	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	2.66% 1.92g	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	% 1.87g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	14% 5.36g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	9.43% 5.28g	6.8% 3.8g	56g per day for Men 19-50 years

Vitamins

	Enoki Mushrooms	Cauliflower	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.2% 0.45mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.2% 14mg	6.3% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.6% 2.68mg	26.5% 1.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	28% 0.37mg	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	28.3% 113μg	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	106% 96mg	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	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	25.6% 30.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enoki Mushrooms	Cauliflower	Recommended Dietary Allowance
Calcium	0% 0mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	23.6% 0.21mg	8.6% 0.077mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.05% 2μg	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	10.4% 0.83mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	6.47% 0.15mg	13.4% 0.31mg	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	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	21% 712mg	17.5% 593mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	11.7% 1.3mg	4.87% 0.54mg	11mg per day for Men 19-50 years
Water	4.74% 175g	4.94% 183g	3700g per day for Men 19-50 years

Nutrient Comparison: Enoki Mushrooms VS Cauliflower per 7 oz

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

Lets compare vitamin content per 7 ounces of Enoki Mushrooms vs Cauliflower:

• 7 ounces of Enoki Mushrooms have 4.5 times more Vitamin B1, 3.3 times more Vitamin B2, 13.9 times more Vitamin B3 and 2 times more Vitamin B5 than Cauliflower.
• While 7 oz of Raw Cauliflower contain 1.8 times more Vitamin B6, more Vitamin C and more Vitamin K than Raw Enoki Mushrooms.
• Both Enoki Mushrooms and Cauliflower provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Enoki Mushrooms have insufficient amounts of Vitamin C and Vitamin K
• Both Raw Enoki Mushrooms as well as Raw Cauliflower have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Enoki Mushrooms vs Cauliflower:

• 7 ounces of Enoki Mushrooms have 2.7 times more Copper, 2.7 times more Iron, 2.4 times more Phosphorus, 1.2 times more Potassium, 3.7 times more Selenium and 2.4 times more Zinc than Cauliflower.
• While 7 oz of Raw Cauliflower contain more Calcium, 2.1 times more Manganese and 10 times more Sodium than Raw Enoki Mushrooms.
• Both Enoki Mushrooms and Cauliflower contain similar levels of Magnesium and Water per seven ounces.
• 7 ounces of Enoki Mushrooms lack sufficient amounts of Calcium
• 7 ounces of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Enoki Mushrooms have 2.7 times more Omega 3, 1.6 times more Carbohydrate, 1.4 times more Fiber and 1.4 times more Protein than Cauliflower.
• While 7 oz of Raw Cauliflower contain 8.7 times more Sugars than Raw Enoki Mushrooms.
• 7 ounces of Cauliflower provide inadequate amounts of Omega 3
• Both Raw Enoki Mushrooms as well as Raw Cauliflower provide inadequate amounts of Energy and Omega 6 in seven ounces.