Comparing Nutrients in 14 ounces Brown Mushrooms, Italian, Or Crimini VS Tomatoes

Macros Ratio

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

Macro Nutrients

	Brown Mushrooms, Italian, Or Crimini	Tomatoes	Recommended Dietary Allowance
Energy	3% 87.3kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	1.87% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	12% 15.4g	130g per day for Men 19-50 years
Sugars	9.4% 6.83g	14.4% 10.4g	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	NA	7.5% 5.44g	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	NA	% 4.96g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	6.27% 2.4g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	17.7% 9.92g	6.24% 3.5g	56g per day for Men 19-50 years

Vitamins

	Brown Mushrooms, Italian, Or Crimini	Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	18.5% 167μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.4% 0.38mg	12.2% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	150% 1.94mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	94% 15mg	14.7% 2.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	119% 5.95mg	7.06% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.6% 0.44mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	167% 50μg	6.2% 1.86μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	25% 99μg	15% 59.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	16.5% 0.4μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	60.4% 54.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	2% 12IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.26% 0.04mg	14.3% 2.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	26% 31.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brown Mushrooms, Italian, Or Crimini	Tomatoes	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	220% 2mg	26% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.23% 9.13μg	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	20% 1.6mg	13.4% 1.07mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	24.5% 0.56mg	19.7% 0.45mg	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	68% 476mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	52.3% 1778mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	188% 103μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	39.7% 4.37mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	9.9% 366g	10% 375g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Brown Mushrooms, Italian, Or Crimini vs Tomatoes:

• Raw Brown Mushrooms, Italian, Or Crimini have 2.6 times more Vitamin B1, 25.8 times more Vitamin B2, 6.4 times more Vitamin B3, 16.9 times more Vitamin B5, 1.4 times more Vitamin B6, 26.9 times more Vitamin B7, 1.7 times more Vitamin B9 and more Vitamin B12 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain more Vitamin A, more Vitamin C, 54 times more Vitamin E and more Vitamin K than Raw Brown Mushrooms, Italian, Or Crimini.
• Both Raw Brown Mushrooms, Italian, Or Crimini as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Brown Mushrooms, Italian, Or Crimini vs Tomatoes:

• Raw Brown Mushrooms, Italian, Or Crimini have 1.8 times more Calcium, 8.5 times more Copper, 1.5 times more Iron, 1.2 times more Manganese, 5 times more Phosphorus, 1.9 times more Potassium, more Selenium and 6.5 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Brown Mushrooms, Italian, Or Crimini and Raw Ripe Red Tomatoes have similar amounts of Magnesium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Brown Mushrooms, Italian, Or Crimini have 2.8 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.5 times more Sugars and 2 times more Fiber than Raw Brown Mushrooms, Italian, Or Crimini.
• Both Raw Brown Mushrooms, Italian, Or Crimini and Raw Ripe Red Tomatoes have similar amounts of Carbohydrate per 14 oz.
• Both Raw Brown Mushrooms, Italian, Or Crimini as well as Raw Ripe Red Tomatoes have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.