Comparing Nutrients in 100 calories Tomatoes VS Brown Mushrooms, Italian, Or Crimini

Weight per 100 calories

• Tomatoes: 556g
• Brown Mushrooms, Italian, Or Crimini: 455g

Both foods have similar energy densities which is very low in comparison to other foods.

Which food has more nutrients per 100 calories - Tomatoes or Brown Mushrooms, Italian, Or Crimini?

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Brown Mushrooms, Italian, Or Crimini	36%	3%	61%

Macro Nutrients

	Tomatoes	Brown Mushrooms, Italian, Or Crimini	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	1.04% 0.017g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	1.07% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.6% 21.6g	15% 19.5g	130g per day for Men 19-50 years
Sugars	20% 14.6g	10.8% 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	10.5% 7.6g	NA	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	% 6.94g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	17.5% 6.67g	7.18% 2.73g	38g per day for Men 19-50 years
Protein	8.73% 4.9g	20.3% 11.4g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Brown Mushrooms, Italian, Or Crimini	Recommended Dietary Allowance
Vitamin A	26% 233μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.21mg	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.1% 0.11mg	171% 2.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.6% 3.3mg	108% 17.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.9% 0.49mg	136% 6.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	8.7% 2.6μg	191% 57.3μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	21% 83.3μg	28.4% 114μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	19% 0.45μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	84.6% 76mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	2.27% 13.6IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	20% 3mg	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	36.6% 44μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Brown Mushrooms, Italian, Or Crimini	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	8.2% 82mg	1000mg per day for Men 19-50 years
Copper	36.4% 0.33mg	253% 2.27mg	0.9mg per day for Men 19-50 years
Fluoride	0.32% 12.8μg	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	18.8% 1.5mg	22.7% 1.8mg	8mg per day for Men 19-50 years
Magnesium	14.6% 61mg	9.74% 41mg	420mg per day for Men 19-50 years
Manganese	27.5% 0.63mg	28% 0.65mg	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	19% 133mg	78% 545mg	700mg per day for Men 19-50 years
Potassium	38.7% 1317mg	60% 2036mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	215% 118μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	1.8% 27.3mg	1500mg per day for Men 19-50 years
Zinc	8.6% 0.94mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	14% 525g	11.3% 419g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Tomatoes vs Brown Mushrooms, Italian, Or Crimini:

• Raw Ripe Red Tomatoes have more Vitamin A, more Vitamin C, 66 times more Vitamin E and more Vitamin K than Raw Brown Mushrooms, Italian, Or Crimini.
• While Raw Brown Mushrooms, Italian, Or Crimini contain 2.1 times more Vitamin B1, 21.1 times more Vitamin B2, 5.2 times more Vitamin B3, 13.8 times more Vitamin B5, 22 times more Vitamin B7, 1.4 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Brown Mushrooms, Italian, Or Crimini have similar amounts of Vitamin B6 per 100 kcal.

Comparing minerals per 100 calories for Tomatoes vs Brown Mushrooms, Italian, Or Crimini:

• Raw Ripe Red Tomatoes have 1.5 times more Magnesium and 1.3 times more Water than Raw Brown Mushrooms, Italian, Or Crimini.
• While Raw Brown Mushrooms, Italian, Or Crimini contain 1.5 times more Calcium, 6.9 times more Copper, 4.1 times more Phosphorus, 1.5 times more Potassium, more Selenium and 5.3 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Brown Mushrooms, Italian, Or Crimini have similar amounts of Iron, Manganese and Sodium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Ripe Red Tomatoes have 2.4 times more Fat, more Omega 3, 2.4 times more Omega 6, 1.9 times more Sugars and 2.4 times more Fiber than Raw Brown Mushrooms, Italian, Or Crimini.
• While Raw Brown Mushrooms, Italian, Or Crimini contain 2.3 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Brown Mushrooms, Italian, Or Crimini have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Raw Ripe Red Tomatoes as well as Raw Brown Mushrooms, Italian, Or Crimini have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.