Comparing Nutrients in 100 grams 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	3.5% 101kcal	1.28% 37kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	0.3% 0.29g	97g per day for Men 19-50 years
Saturated Fat	0.044% 0.014g	0.084% 0.027g	32g per day for Men 19-50 years
Omega 3	0.063% 0.001g	2.56% 0.041g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.039g	0.48% 0.082g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21% 27.4g	6% 7.8g	130g per day for Men 19-50 years
Sugars	29.3% 21.3g	0.3% 0.22g	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	12% 8.72g	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	% 10g	% 0.22g	g per day for Men 19-50 years
Sucrose	% 2.3g	% 0g	g per day for Men 19-50 years
Fiber	0.79% 0.3g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	1.86% 1.04g	4.75% 2.66g	56g per day for Men 19-50 years

Vitamins

	Low Salt Ketchup	Enoki Mushrooms	Recommended Dietary Allowance
Vitamin A	2.9% 26μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.92% 0.011mg	18.8% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.8% 0.17mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.96% 1.43mg	44% 7.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.94% 0.047mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	7.7% 0.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	41.7% 12.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.25% 9μg	12% 48μg	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	4.56% 4.1mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0.83% 5IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9.73% 1.46mg	0.067% 0.01mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Low Salt Ketchup	Enoki Mushrooms	Recommended Dietary Allowance
Calcium	1.5% 15mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	9.44% 0.085mg	12% 0.11mg	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	4.38% 0.35mg	14.4% 1.15mg	8mg per day for Men 19-50 years
Magnesium	3.1% 13mg	3.8% 16mg	420mg per day for Men 19-50 years
Manganese	3.65% 0.084mg	3.26% 0.075mg	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	3.7% 26mg	15% 105mg	700mg per day for Men 19-50 years
Potassium	8.26% 281mg	10.6% 359mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	4% 2.2μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	5.9% 0.65mg	11mg per day for Men 19-50 years
Water	1.85% 68.5g	2.4% 88.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams 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 100 g.
• Both Low sodium Ketchup as well as Raw Enoki Mushrooms have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams 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 100 g.

Comparison of macro-nutrients per 100 grams:

• 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 100 g.