Comparing Nutrients in 14 ounces Chanterelle Mushrooms VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Chanterelle Mushrooms	16%	12%	72%
Tomatoes	17%	9%	74%

Macro Nutrients

	Chanterelle Mushrooms	Tomatoes	Recommended Dietary Allowance
Energy	4.38% 127kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	2.17% 2.1g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	NA	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	NA	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	NA	1.87% 0.32g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21% 27.2g	12% 15.4g	130g per day for Men 19-50 years
Sugars	6.35% 4.6g	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	0% 0g	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	% 4.6g	% 4.96g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	39.7% 15g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	10.6% 5.9g	6.24% 3.5g	56g per day for Men 19-50 years

Vitamins

	Chanterelle Mushrooms	Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	18.5% 167μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	12.2% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65.6% 0.85mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	101% 16.2mg	14.7% 2.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	85.7% 4.3mg	7.06% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	6.2% 1.86μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2% 7.94μg	15% 59.5μg	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	60.4% 54.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	140% 841IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	14.3% 2.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	26% 31.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chanterelle Mushrooms	Tomatoes	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	156% 1.4mg	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	172% 13.8mg	13.4% 1.07mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	49.4% 1.14mg	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	32.3% 226mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	59% 2008mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	16% 8.73μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	25.6% 2.8mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	9.64% 357g	10% 375g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Chanterelle Mushrooms vs Tomatoes:

• Raw Chanterelle Mushrooms have 11.3 times more Vitamin B2, 6.9 times more Vitamin B3, 12.1 times more Vitamin B5 and more Vitamin D than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 2.5 times more Vitamin B1, 1.8 times more Vitamin B6 and 7.5 times more Vitamin B9 than Raw Chanterelle Mushrooms.

Comparing minerals per 14 ounces for Chanterelle Mushrooms vs Tomatoes:

• Raw Chanterelle Mushrooms have 1.5 times more Calcium, 6 times more Copper, 12.9 times more Iron, 2.5 times more Manganese, 2.4 times more Phosphorus, 2.1 times more Potassium, more Selenium and 4.2 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Chanterelle Mushrooms and Raw Ripe Red Tomatoes have similar amounts of Magnesium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Chanterelle Mushrooms have 1.8 times more Energy, 1.8 times more Carbohydrate, 3.2 times more Fiber and 1.7 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 2.3 times more Sugars and more Fructose than Raw Chanterelle Mushrooms.
• Both Raw Chanterelle Mushrooms as well as Raw Ripe Red Tomatoes have insufficient amounts of Fat, Glucose and Sucrose in 14 oz.