Comparing Nutrients in 100 calories Stir-Fried Shiitake Mushrooms VS Tomatoes

Weight per 100 calories

• Stir-Fried Shiitake Mushrooms: 256g
• Tomatoes: 556g

Stir-Fried Shiitake Mushrooms have 2.2 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 - Stir-Fried Shiitake Mushrooms or Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried Shiitake Mushrooms	29%	7%	64%
Tomatoes	17%	9%	74%

Macro Nutrients

	Stir-Fried Shiitake Mushrooms	Tomatoes	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.04% 0.017g	1.6g per day for Men 19-50 years
Omega 6	2.3% 0.39g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.7g	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	1.06% 0.77g	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	% 0.77g	% 6.94g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	24.3% 9.23g	17.5% 6.67g	38g per day for Men 19-50 years
Protein	15.8% 8.85g	8.73% 4.9g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried Shiitake Mushrooms	Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	26% 233μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	17% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	8.1% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.92mg	20.6% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	69.7% 3.5mg	9.9% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.3% 0.45mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	8.7% 2.6μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.97% 36μg	21% 83.3μg	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	0% 0mg	84.6% 76mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	8.97% 54IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	36.6% 44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stir-Fried Shiitake Mushrooms	Tomatoes	Recommended Dietary Allowance
Calcium	0.51% 5.13mg	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	17% 1.36mg	18.8% 1.5mg	8mg per day for Men 19-50 years
Magnesium	11.6% 48.7mg	14.6% 61mg	420mg per day for Men 19-50 years
Manganese	25% 0.57mg	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	40.7% 285mg	19% 133mg	700mg per day for Men 19-50 years
Potassium	24.6% 836mg	38.7% 1317mg	3400mg per day for Men 19-50 years
Selenium	29.4% 16μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.85% 13mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	22.4% 2.46mg	8.6% 0.94mg	11mg per day for Men 19-50 years
Water	6.1% 225g	14% 525g	3700g per day for Men 19-50 years

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

• Stir-Fried Shiitake Mushrooms have 1.2 times more Vitamin B1, 6.7 times more Vitamin B2, 3 times more Vitamin B3, 7.1 times more Vitamin B5 and more Vitamin D than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain more Vitamin A, 2.3 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Stir-Fried Shiitake Mushrooms.
• Both Stir-Fried Shiitake Mushrooms and Raw Ripe Red Tomatoes have similar amounts of Vitamin B6 per 100 kcal.
• Both Stir-Fried Shiitake Mushrooms as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 in 100 kcal.

Comparing minerals per 100 calories for Stir-Fried Shiitake Mushrooms vs Tomatoes:

• Stir-Fried Shiitake Mushrooms have 1.3 times more Copper, 2.1 times more Phosphorus, more Selenium and 2.6 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 10.8 times more Calcium, 1.3 times more Magnesium, 1.6 times more Potassium, 2.2 times more Sodium and 2.3 times more Water than Stir-Fried Shiitake Mushrooms.
• Both Stir-Fried Shiitake Mushrooms and Raw Ripe Red Tomatoes have similar amounts of Iron and Manganese per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Stir-Fried Shiitake Mushrooms have 1.4 times more Fiber and 1.8 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain more Omega 3, 19 times more Sugars and more Fructose than Stir-Fried Shiitake Mushrooms.
• Both Stir-Fried Shiitake Mushrooms and Raw Ripe Red Tomatoes have similar amounts of Energy, Fat, Omega 6 and Carbohydrate per 100 kcal.
• Both Stir-Fried Shiitake Mushrooms as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.