Comparing Nutrients in 7 ounces Enoki Mushrooms VS Radicchio

Macros Ratio

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

Macro Nutrients

	Enoki Mushrooms	Radicchio	Recommended Dietary Allowance
Energy	2.53% 73.4kcal	1.57% 45.6kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.054g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	5.1% 0.081g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	1.1% 0.18g	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	6.84% 8.9g	130g per day for Men 19-50 years
Sugars	0.6% 0.44g	1.64% 1.2g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	14% 5.36g	4.7% 1.8g	38g per day for Men 19-50 years
Protein	9.43% 5.28g	5.07% 2.84g	56g per day for Men 19-50 years

Vitamins

	Enoki Mushrooms	Radicchio	Recommended Dietary Allowance
Vitamin A	NA	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.2% 0.45mg	2.65% 0.032mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	4.27% 0.056mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.2% 14mg	3.16% 0.51mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.6% 2.68mg	10.7% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	8.7% 0.11mg	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	29.8% 119μg	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	17.6% 16mg	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	30% 4.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	422% 506μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enoki Mushrooms	Radicchio	Recommended Dietary Allowance
Calcium	0% 0mg	3.77% 37.7mg	1000mg per day for Men 19-50 years
Copper	23.6% 0.21mg	75% 0.68mg	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	14% 1.13mg	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	12% 0.27mg	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	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	21% 712mg	17.6% 599mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	11.7% 1.3mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	4.74% 175g	5% 185g	3700g per day for Men 19-50 years

Nutrient Comparison: Enoki Mushrooms VS Radicchio per 7 oz

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

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

• 7 ounces of Enoki Mushrooms have 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 Radicchio.
• While 7 oz of Raw Radicchio contain more Vitamin C, 226 times more Vitamin E and more Vitamin K than Raw Enoki Mushrooms.
• Both Enoki Mushrooms and Radicchio provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Enoki Mushrooms have insufficient amounts of Vitamin C, Vitamin E and Vitamin K
• 7 ounces of Radicchio have insufficient amounts of Vitamin B1 and Vitamin B3
• Both Raw Enoki Mushrooms as well as Raw Radicchio have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Enoki Mushrooms vs Radicchio:

• 7 ounces of Enoki Mushrooms have 2 times more Iron, 1.2 times more Magnesium, 2.6 times more Phosphorus and 2.4 times more Selenium than Radicchio.
• While 7 oz of Raw Radicchio contain 3.2 times more Copper and 1.8 times more Manganese than Raw Enoki Mushrooms.
• Both Enoki Mushrooms and Radicchio contain similar levels of Potassium, Zinc and Water per seven ounces.
• 7 ounces of Radicchio lack sufficient amounts of Selenium
• Both Raw Enoki Mushrooms as well as Raw Radicchio lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

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

Frequently Asked Questions about Enoki Mushrooms VS Radicchio

What are the health benefits of Enoki Mushrooms compared to Radicchio?

Enoki mushrooms are low in calories and a good source of B vitamins, fiber, and antioxidants. They may help boost the immune system and support gut health. Radicchio is rich in vitamin K, fiber, and antioxidants, which can help reduce inflammation and improve digestion. Both are nutritious options to include in a balanced vegan diet.

Can I lose weight easier by eating more Enoki Mushrooms or Radicchio?

Both Enoki mushrooms and Radicchio are low in calories and high in fiber, making them great choices for weight loss. However, Enoki mushrooms are lower in calories and carbohydrates compared to Radicchio, so they may be slightly more beneficial for weight loss. Incorporating a variety of vegetables, including Enoki mushrooms and Radicchio, into your diet can help support weight loss by providing essential nutrients and promoting feelings of fullness.

Should I eat more Enoki Mushrooms or more Radicchio to gain more muscles while training consistently?

To support muscle growth while training consistently, it is important to focus on consuming adequate protein. Enoki mushrooms are low in protein, while radicchio is also not a significant source of protein. To support muscle growth, it is recommended to include protein-rich plant-based foods such as legumes, tofu, tempeh, seitan, quinoa, and nuts and seeds in your diet. Additionally, ensure you are consuming enough calories to support your training and muscle-building goals.

What is the environmental impact of producing Enoki Mushrooms compared to Radicchio?

Enoki mushrooms have a lower environmental impact compared to radicchio. Enoki mushrooms require less water, land, and resources to grow, making them a more sustainable option. Additionally, mushrooms have a smaller carbon footprint compared to leafy greens like radicchio. Incorporating more mushrooms into your diet can help reduce your environmental impact.