Comparing Nutrients in 14 ounces Maitake Mushrooms VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Maitake Mushrooms	21%	5%	74%
Tomatoes	17%	9%	74%

Macro Nutrients

	Maitake Mushrooms	Tomatoes	Recommended Dietary Allowance
Energy	4.24% 123kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	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	2.1% 0.36g	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	21.3% 27.7g	12% 15.4g	130g per day for Men 19-50 years
Sugars	11.3% 8.2g	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	% 6.9g	% 4.96g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	28.2% 10.7g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	13.7% 7.7g	6.24% 3.5g	56g per day for Men 19-50 years

Vitamins

	Maitake Mushrooms	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	48.3% 0.58mg	12.2% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	163% 26mg	14.7% 2.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.4% 1.07mg	7.06% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	431% 129μg	6.2% 1.86μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	21% 83.3μg	15% 59.5μg	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	60.4% 54.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	743% 4457IU	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

	Maitake Mushrooms	Tomatoes	Recommended Dietary Allowance
Calcium	0.4% 3.97mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	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	15% 1.2mg	13.4% 1.07mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	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	42% 294mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	24% 810mg	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	0.26% 3.97mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	27% 2.98mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	9.7% 359g	10% 375g	3700g per day for Men 19-50 years

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

• Raw Maitake Mushrooms have 3.9 times more Vitamin B1, 12.7 times more Vitamin B2, 11.1 times more Vitamin B3, 3 times more Vitamin B5, 69.5 times more Vitamin B7, 1.4 times more Vitamin B9 and more Vitamin D than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain more Vitamin A, 1.4 times more Vitamin B6, more Vitamin C, 54 times more Vitamin E and more Vitamin K than Raw Maitake Mushrooms.
• Both Raw Maitake Mushrooms as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Maitake Mushrooms vs Tomatoes:

• Raw Maitake Mushrooms have 4.3 times more Copper, 3.1 times more Phosphorus, more Selenium and 4.4 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 10 times more Calcium and 1.9 times more Manganese than Raw Maitake Mushrooms.
• Both Raw Maitake Mushrooms and Raw Ripe Red Tomatoes have similar amounts of Iron, Magnesium, Potassium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Maitake Mushrooms have 1.7 times more Energy, 1.8 times more Carbohydrate, 2.3 times more Fiber and 2.2 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.3 times more Sugars and more Fructose than Raw Maitake Mushrooms.
• Both Raw Maitake Mushrooms as well as Raw Ripe Red Tomatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.