Comparing Nutrients in 14 ounces White Mushrooms VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
White Mushrooms	43%	11%	46%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	White Mushrooms	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	3% 87.3kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	0.32% 0.1g	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	3.74% 0.64g	1.73% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.95% 13g	19% 24.6g	130g per day for Men 19-50 years
Sugars	11% 7.86g	19.3% 14g	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	0.93% 0.67g	10.3% 7.46g	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	% 5.87g	% 6.47g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.079g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	22% 12.3g	6.45% 3.6g	56g per day for Men 19-50 years

Vitamins

	White Mushrooms	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.97% 35.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	123% 1.6mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.5% 14.3mg	17.7% 2.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	119% 5.95mg	9.05% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.8% 0.41mg	5.2% 0.067mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	120% 36μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17% 67.5μg	4.96% 20μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	6.6% 0.16μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	9.26% 8.33mg	35% 31.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	4.63% 27.8IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.26% 0.04mg	22% 3.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Mushrooms	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	1.2% 12mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	140% 1.26mg	49.4% 0.44mg	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	25% 2mg	66% 5.28mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	8.1% 0.19mg	10% 0.23mg	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	48.8% 341mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	37% 1262mg	24% 822mg	3400mg per day for Men 19-50 years
Selenium	67% 37μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	58.5% 877mg	1500mg per day for Men 19-50 years
Zinc	18.8% 2.06mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	9.9% 367g	9.8% 363g	3700g per day for Men 19-50 years

Nutrient Comparison: White Mushrooms VS Stewed Canned Tomatoes per 14 oz

Compare the macro and micronutrient content in 14 oz of White Mushrooms versus 14 oz of Stewed Canned Tomatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of White Mushrooms vs Stewed Canned Tomatoes:

• 14 ounces of White Mushrooms have 1.8 times more Vitamin B1, 11.5 times more Vitamin B2, 5.1 times more Vitamin B3, 13.2 times more Vitamin B5, 6.1 times more Vitamin B6 and 3.4 times more Vitamin B9 than Stewed Canned Tomatoes.
• While 14 oz of Stewed Canned Ripe Red Tomatoes contain 3.8 times more Vitamin C, 83 times more Vitamin E and more Vitamin K than Raw White Mushrooms.
• 14 ounces of White Mushrooms have insufficient amounts of Vitamin E and Vitamin K
• 14 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• Both Raw White Mushrooms as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for White Mushrooms vs Stewed Canned Tomatoes:

• 14 ounces of White Mushrooms have 2.8 times more Copper, 4.3 times more Phosphorus, 1.5 times more Potassium, 15.5 times more Selenium and 3.1 times more Zinc than Stewed Canned Tomatoes.
• While 14 oz of Stewed Canned Ripe Red Tomatoes contain 11.3 times more Calcium, 2.7 times more Iron, 1.3 times more Magnesium, 1.3 times more Manganese and 44.2 times more Sodium than Raw White Mushrooms.
• Both White Mushrooms and Stewed Canned Tomatoes contain similar levels of Water per 14 ounces.
• 14 ounces of White Mushrooms lack sufficient amounts of Calcium
• 14 ounces of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of White Mushrooms have 3.4 times more Protein than Stewed Canned Tomatoes.
• While 14 oz of Stewed Canned Ripe Red Tomatoes contain 1.9 times more Carbohydrate, 1.8 times more Sugars and 11.1 times more Fructose than Raw White Mushrooms.
• Both White Mushrooms and Stewed Canned Tomatoes offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Stewed Canned Tomatoes provide inadequate amounts of Protein
• Both Raw White Mushrooms as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Energy, Omega 3 and Omega 6 in 14 ounces.