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Nutrients in 14 ounces of Enoki Mushrooms

Raw Enoki Mushrooms (Flammulina veluptipes).
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Macros Ratio

Protein Fat Carbs
24%
6%
70%
14 oz ▼

Macro Nutrients

Enoki Mushrooms
Energy147 kcal
5.06%
Raw Enoki Mushrooms have 146.85041 kcal of Energy per 14 ounces, which is 5.06% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat1.15 g
1.2%
Raw Enoki Mushrooms have 1.1509897 g of Fat per 14 ounces, which is 1.2% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.11 g
0.33%
Raw Enoki Mushrooms have 0.10716111 g of Saturated Fat per 14 ounces, which is 0.33% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.16 g
10%
Raw Enoki Mushrooms have 0.16272613 g of Omega 3 per 14 ounces, which is 10% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.33 g
1.9%
Raw Enoki Mushrooms have 0.32545226 g of Omega 6 per 14 ounces, which is 1.9% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Raw Enoki Mushrooms have 0 mg of Cholesterol per 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate31 g
24%
Raw Enoki Mushrooms have 30.9973433 g of Carbohydrate per 14 ounces, which is 24% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars0.87 g
1.2%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Enoki Mushrooms have 0.8731646 g of Sugars per 14 ounces, which is 1.2% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose0 g
0%
≤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]
Raw Enoki Mushrooms have 0 g of Fructose per 14 ounces, which is 0% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Glucose0.87 g
%
Raw Enoki Mushrooms have 0.8731646 g of Glucose per 14 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Sucrose0 g
%
Raw Enoki Mushrooms have 0 g of Sucrose per 14 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber10.7 g
28.2%
Raw Enoki Mushrooms have 10.716111 g of Fiber per 14 ounces, which is 28.2% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein10.6 g
19%
Raw Enoki Mushrooms have 10.5573538 g of Protein per 14 ounces, which is 19% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Enoki Mushrooms
Vitamin A
NA
RAE, retinol activity equivalents
No information available
Vitamin B10.89 mg
74.4%
Thiamine
Raw Enoki Mushrooms have 0.89300925 mg of Vitamin B1 per 14 ounces, which is 74.4% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.79 mg
61%
Riboflavin
Raw Enoki Mushrooms have 0.793786 mg of Vitamin B2 per 14 ounces, which is 61% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B328 mg
174%
Niacin, nicotinic acid, niacinamide
Raw Enoki Mushrooms have 27.90951576 mg of Vitamin B3 per 14 ounces, which is 174% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B55.36 mg
107%
Pantothenic acid
Raw Enoki Mushrooms have 5.3580555 mg of Vitamin B5 per 14 ounces, which is 107% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.4 mg
30.5%
Pyridoxine
Raw Enoki Mushrooms have 0.396893 mg of Vitamin B6 per 14 ounces, which is 30.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B749.6 μg
165%
Biotin
Raw Enoki Mushrooms have 49.611625 μg of Vitamin B7 per 14 ounces, which is 165% of the Recommended Dietary Allowance of 30μg per day for Men 19-50 years
Vitamin B9191 μg
47.6%
Folates and Folic Acid
Raw Enoki Mushrooms have 190.50864 μg of Vitamin B9 per 14 ounces, which is 47.6% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Raw Enoki Mushrooms have 0 μg of Vitamin B12 per 14 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C0 mg
0%
Ascorbic acid
Raw Enoki Mushrooms have 0 mg of Vitamin C per 14 ounces, which is 0% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D20 IU
3.3%
Calciferol, cholecalciferol, ergocalciferol
Raw Enoki Mushrooms have 19.84465 IU of Vitamin D per 14 ounces, which is 3.3% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.04 mg
0.26%
Tocopherols and Tocotrienols
Raw Enoki Mushrooms have 0.0396893 mg of Vitamin E per 14 ounces, which is 0.26% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K0 μg
0%
Phytomenadione or phylloquinone
Raw Enoki Mushrooms have 0 μg of Vitamin K per 14 ounces, which is 0% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Enoki Mushrooms
Calcium0 mg
0%
Raw Enoki Mushrooms have 0 mg of Calcium per 14 ounces, which is 0% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.42 mg
47%
Raw Enoki Mushrooms have 0.42467551 mg of Copper per 14 ounces, which is 47% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron4.56 mg
57%
Raw Enoki Mushrooms have 4.5642695 mg of Iron per 14 ounces, which is 57% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium63.5 mg
15%
Raw Enoki Mushrooms have 63.50288 mg of Magnesium per 14 ounces, which is 15% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.3 mg
13%
Raw Enoki Mushrooms have 0.29766975 mg of Manganese per 14 ounces, which is 13% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus417 mg
59.5%
Raw Enoki Mushrooms have 416.73765 mg of Phosphorus per 14 ounces, which is 59.5% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium1425 mg
42%
Raw Enoki Mushrooms have 1424.84587 mg of Potassium per 14 ounces, which is 42% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium8.73 μg
16%
Raw Enoki Mushrooms have 8.731646 μg of Selenium per 14 ounces, which is 16% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium12 mg
0.79%
Raw Enoki Mushrooms have 11.90679 mg of Sodium per 14 ounces, which is 0.79% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc2.58 mg
23.5%
Raw Enoki Mushrooms have 2.5798045 mg of Zinc per 14 ounces, which is 23.5% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water351 g
9.48%
Raw Enoki Mushrooms have 350.6152762 g of Water per 14 ounces, which is 9.48% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 14 ounces of Raw Enoki Mushrooms:
Minerals in 14 ounces of Raw Enoki Mushrooms:
Macronutrients in 14 ounces of Raw Enoki Mushrooms:



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