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

Weight per 100 calories

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

Grilled Portabella Mushrooms Exposed to UV have 1.8 times more energy per unit of mass than Canned Red Ripe Tomatoes in Tomato Juice with Salt, which is very low in comparison to other foods. Tomatoes in Juice with Salt having very low energy density.

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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 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.
• While Grilled Portabella Mushrooms Exposed to UV contain 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.

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

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 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.
• While Grilled Portabella Mushrooms Exposed to UV contain 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.

Comparison of macro-nutrients per 100 calories:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 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.
• While Grilled Portabella Mushrooms Exposed to UV contain 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.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Grilled Portabella Mushrooms Exposed to UV have similar amounts of Energy per 100 kcal.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Grilled Portabella Mushrooms Exposed to UV have insufficient amounts of Glucose and Sucrose in 100 kcal.