Comparing Nutrients in 100 calories Grilled UV Exposed Portabella Mushrooms VS Tomatoes in Juice with Salt

Weight per 100 calories

• Grilled UV Exposed Portabella Mushrooms: 345g
• Tomatoes in Juice with Salt: 625g

Grilled UV Exposed Portabella Mushrooms have 1.8 times more energy per 100g than Tomatoes in Juice with Salt. It has very low energy density when compared to other foods. Canned Red Ripe Tomatoes in Tomato Juice with Salt having very low energy density.

Which food has more nutrients per 100 calories - Grilled UV Exposed Portabella Mushrooms or Tomatoes in Juice with Salt?

Macros Ratio

	Protein	Fat	Carbs
Grilled UV Exposed Portabella Mushrooms	36%	14%	50%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Grilled UV Exposed Portabella Mushrooms	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	1.6% 1.56g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.097g	0.66% 0.21g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.56% 0.025g	1.6g per day for Men 19-50 years
Omega 6	5.33% 0.91g	3.57% 0.61g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.8% 15.3g	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	10.7% 7.8g	22% 16g	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	11.3% 8.2g	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	% 7.8g	% 7.75g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	20% 7.6g	31.3% 12g	38g per day for Men 19-50 years
Protein	20% 11.3g	8.8% 4.94g	56g per day for Men 19-50 years

Vitamins

	Grilled UV Exposed Portabella Mushrooms	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	NA	14% 125μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.7% 0.25mg	299% 3.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	107% 1.4mg	26.4% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	135% 21.6mg	28% 4.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	87% 4.34mg	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	53.4% 0.69mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	16.4% 65.5μg	12.5% 50μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	87.5% 78.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	301% 1807IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	24.6% 3.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	13.5% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Grilled UV Exposed Portabella Mushrooms	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	1.03% 10.3mg	20.6% 206mg	1000mg per day for Men 19-50 years
Copper	149% 1.34mg	36% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.8% 32μg	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	17.2% 1.38mg	44.5% 3.56mg	8mg per day for Men 19-50 years
Magnesium	10.7% 45mg	15% 62.5mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	18.5% 0.43mg	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	66.5% 466mg	15% 106mg	700mg per day for Men 19-50 years
Potassium	44.3% 1507mg	35% 1194mg	3400mg per day for Men 19-50 years
Selenium	137% 75.5μg	7.95% 4.38μg	55μg per day for Men 19-50 years
Sodium	2.53% 38mg	48% 719mg	1500mg per day for Men 19-50 years
Zinc	20.4% 2.24mg	6.8% 0.75mg	11mg per day for Men 19-50 years
Water	8.45% 313g	16% 592g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Grilled UV Exposed Portabella Mushrooms vs Tomatoes in Juice with Salt:

• Grilled Portabella Mushrooms Exposed to UV have 4 times more Vitamin B2, 4.8 times more Vitamin B3, 5.9 times more Vitamin B5, 1.3 times more Vitamin B9 and more Vitamin D than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 14.5 times more Vitamin B1, 1.6 times more Vitamin B6, more Vitamin C, more Vitamin E and more Vitamin K than Grilled Portabella Mushrooms Exposed to UV.

Comparing minerals per 100 calories for Grilled UV Exposed Portabella Mushrooms vs Tomatoes in Juice with Salt:

• Grilled Portabella Mushrooms Exposed to UV have 4.1 times more Copper, 4.4 times more Phosphorus, 1.3 times more Potassium, 17.3 times more Selenium and 3 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 19.9 times more Calcium, 2.6 times more Iron, 1.4 times more Magnesium, 1.8 times more Manganese, 18.9 times more Sodium and 1.9 times more Water than Grilled Portabella Mushrooms Exposed to UV.

Comparison of macro-nutrients per 100 calories:

• Grilled Portabella Mushrooms Exposed to UV have 1.3 times more Fat, 1.5 times more Omega 6 and 2.3 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain more Omega 3, 1.4 times more Carbohydrate, 2 times more Sugars, more Fructose and 1.6 times more Fiber than Grilled Portabella Mushrooms Exposed to UV.
• Both Grilled Portabella Mushrooms Exposed to UV and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Energy per 100 kcal.
• Both Grilled Portabella Mushrooms Exposed to UV as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Glucose and Sucrose in 100 kcal.