Comparing Nutrients in 100 calories Shiitake Mushrooms VS Tomatoes

Weight per 100 calories

• Shiitake Mushrooms: 294g
• Tomatoes: 556g

Shiitake Mushrooms have 1.9 times more energy per 100g than Tomatoes. It has low energy density when compared to other foods. Raw Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 100 calories - Shiitake Mushrooms or Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Shiitake Mushrooms	22%	11%	67%
Tomatoes	17%	9%	74%

Macro Nutrients

	Shiitake Mushrooms	Tomatoes	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.44g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	NA	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	NA	1.04% 0.017g	1.6g per day for Men 19-50 years
Omega 6	NA	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.4% 20g	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	9.66% 7g	20% 14.6g	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	10.5% 7.6g	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	% 7g	% 6.94g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	19.3% 7.35g	17.5% 6.67g	38g per day for Men 19-50 years
Protein	11.8% 6.6g	8.73% 4.9g	56g per day for Men 19-50 years

Vitamins

	Shiitake Mushrooms	Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	26% 233μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.68% 0.044mg	17% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	8.1% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	71.3% 11.4mg	20.6% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	88.2% 4.4mg	9.9% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66.3% 0.86mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	59.3% 17.8μg	8.7% 2.6μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.56% 38.2μg	21% 83.3μg	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	NA	84.6% 76mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	8.82% 53IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	36.6% 44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Shiitake Mushrooms	Tomatoes	Recommended Dietary Allowance
Calcium	0.59% 5.9mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	46.4% 0.42mg	36.4% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.32% 12.8μg	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	15% 1.2mg	18.8% 1.5mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	14.6% 61mg	420mg per day for Men 19-50 years
Manganese	29.4% 0.68mg	27.5% 0.63mg	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	47% 329mg	19% 133mg	700mg per day for Men 19-50 years
Potassium	26.3% 894mg	38.7% 1317mg	3400mg per day for Men 19-50 years
Selenium	30.5% 16.8μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.76% 26.5mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	27.5% 3.03mg	8.6% 0.94mg	11mg per day for Men 19-50 years
Water	7.13% 264g	14% 525g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Shiitake Mushrooms vs Tomatoes:

• Raw Shiitake Mushrooms have 6 times more Vitamin B2, 3.5 times more Vitamin B3, 8.9 times more Vitamin B5, 1.9 times more Vitamin B6, 6.8 times more Vitamin B7 and more Vitamin D than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 4.7 times more Vitamin B1 and 2.2 times more Vitamin B9 than Raw Shiitake Mushrooms.

Comparing minerals per 100 calories for Shiitake Mushrooms vs Tomatoes:

• Raw Shiitake Mushrooms have 1.3 times more Copper, 2.5 times more Phosphorus, more Selenium and 3.2 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 9.4 times more Calcium, 1.5 times more Potassium and 2 times more Water than Raw Shiitake Mushrooms.
• Both Raw Shiitake Mushrooms and Raw Ripe Red Tomatoes have similar amounts of Iron, Magnesium, Manganese and Sodium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Shiitake Mushrooms have 1.3 times more Fat and 1.3 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 2.1 times more Sugars and more Fructose than Raw Shiitake Mushrooms.
• Both Raw Shiitake Mushrooms and Raw Ripe Red Tomatoes have similar amounts of Energy, Carbohydrate and Fiber per 100 kcal.
• Both Raw Shiitake Mushrooms as well as Raw Ripe Red Tomatoes have insufficient amounts of Glucose and Sucrose in 100 kcal.