Comparing Nutrients in 7 ounces Radicchio VS Enoki Mushrooms

Macros Ratio

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

Macro Nutrients

	Radicchio	Enoki Mushrooms	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	2.53% 73.4kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.17% 0.054g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	5.1% 0.081g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.18g	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	6.84% 8.9g	12% 15.5g	130g per day for Men 19-50 years
Sugars	1.64% 1.2g	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	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	% 0.44g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	4.7% 1.8g	14% 5.36g	38g per day for Men 19-50 years
Protein	5.07% 2.84g	9.43% 5.28g	56g per day for Men 19-50 years

Vitamins

	Radicchio	Enoki Mushrooms	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.65% 0.032mg	37.2% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.27% 0.056mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.16% 0.51mg	87.2% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.53mg	53.6% 2.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.7% 0.11mg	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	29.8% 119μg	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	17.6% 16mg	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	30% 4.5mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	422% 506μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Radicchio	Enoki Mushrooms	Recommended Dietary Allowance
Calcium	3.77% 37.7mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	75% 0.68mg	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	14% 1.13mg	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	12% 0.27mg	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	11.3% 79.4mg	29.8% 208mg	700mg per day for Men 19-50 years
Potassium	17.6% 599mg	21% 712mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	11.7% 1.3mg	11mg per day for Men 19-50 years
Water	5% 185g	4.74% 175g	3700g per day for Men 19-50 years

Nutrient Comparison: Radicchio VS Enoki Mushrooms per 7 oz

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

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

• 7 ounces of Radicchio have 1.3 times more Vitamin B9, more Vitamin C, 226 times more Vitamin E and more Vitamin K than Enoki Mushrooms.
• While 7 oz of Raw Enoki Mushrooms contain 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 Raw Radicchio.
• 7 ounces of Radicchio have insufficient amounts of Vitamin B1 and Vitamin B3
• 7 ounces of Enoki Mushrooms have insufficient amounts of Vitamin C, Vitamin E and Vitamin K
• Both Raw Radicchio as well as Raw Enoki Mushrooms have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Radicchio vs Enoki Mushrooms:

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

Comparison of macro-nutrients per 7 ounces:

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