Comparing Nutrients in 14 ounces Shiitake Mushrooms VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Shiitake Mushrooms	22%	11%	67%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Shiitake Mushrooms	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	4.65% 135kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.94g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	NA	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	NA	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	NA	0.98% 0.17g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.7% 27g	12.2% 16g	130g per day for Men 19-50 years
Sugars	13% 9.45g	13.6% 9.9g	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	7.17% 5.2g	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	% 9.45g	% 4.7g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	26% 9.92g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	16% 8.9g	6.73% 3.77g	56g per day for Men 19-50 years

Vitamins

	Shiitake Mushrooms	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	10.6% 95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66.3% 0.86mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.4mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	119% 5.95mg	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89.5% 1.16mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	80% 24μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	13% 51.6μg	13% 51.6μg	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	101% 90mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	12% 71.4IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	15% 2.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Shiitake Mushrooms	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	0.79% 7.94mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	62.6% 0.56mg	33% 0.3mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	20.3% 1.63mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	39.7% 0.91mg	18% 0.42mg	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	63.5% 445mg	16% 111mg	700mg per day for Men 19-50 years
Potassium	35.5% 1207mg	25.4% 865mg	3400mg per day for Men 19-50 years
Selenium	41% 22.6μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	37% 4.1mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	9.63% 356g	10% 374g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Shiitake Mushrooms vs Cooked Ripe Red Tomatoes:

• Raw Shiitake Mushrooms have 9.9 times more Vitamin B2, 7.3 times more Vitamin B3, 11.6 times more Vitamin B5, 3.7 times more Vitamin B6 and more Vitamin D than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 2.4 times more Vitamin B1 than Raw Shiitake Mushrooms.
• Both Raw Shiitake Mushrooms and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B9 per 14 oz.

Comparing minerals per 14 ounces for Shiitake Mushrooms vs Cooked Ripe Red Tomatoes:

• Raw Shiitake Mushrooms have 1.9 times more Copper, 2.2 times more Magnesium, 2.2 times more Manganese, 4 times more Phosphorus, 1.4 times more Potassium, 11.4 times more Selenium and 7.4 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 5.5 times more Calcium and 1.7 times more Iron than Raw Shiitake Mushrooms.
• Both Raw Shiitake Mushrooms and Cooked Ripe Red Tomatoes have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Shiitake Mushrooms have 1.9 times more Energy, 1.7 times more Carbohydrate, 3.6 times more Fiber and 2.4 times more Protein than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain more Fructose than Raw Shiitake Mushrooms.
• Both Raw Shiitake Mushrooms and Cooked Ripe Red Tomatoes have similar amounts of Sugars per 14 oz.
• Both Raw Shiitake Mushrooms as well as Cooked Ripe Red Tomatoes have insufficient amounts of Fat, Glucose and Sucrose in 14 oz.