Comparing Nutrients in 14 ounces Tomatoes in Juice with Salt VS Shiitake Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Shiitake Mushrooms	22%	11%	67%

Macro Nutrients

	Tomatoes in Juice with Salt	Shiitake Mushrooms	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	2% 1.94g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.13g	NA	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	NA	1.6g per day for Men 19-50 years
Omega 6	2.26% 0.38g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	10.6% 13.8g	20.7% 27g	130g per day for Men 19-50 years
Sugars	14% 10g	13% 9.45g	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	7.17% 5.2g	0% 0g	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	% 4.92g	% 9.45g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	20% 7.54g	26% 9.92g	38g per day for Men 19-50 years
Protein	5.6% 3.14g	16% 8.9g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Shiitake Mushrooms	Recommended Dietary Allowance
Vitamin A	8.8% 79.4μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	190% 2.3mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	66.3% 0.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.83mg	96% 15.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.3% 0.46mg	119% 5.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	89.5% 1.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	80% 24μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.94% 31.8μg	13% 51.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	55.6% 50mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	12% 71.4IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	15.6% 2.34mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.6% 10.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Shiitake Mushrooms	Recommended Dietary Allowance
Calcium	13% 131mg	0.79% 7.94mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	62.6% 0.56mg	0.9mg per day for Men 19-50 years
Fluoride	0.51% 20.2μg	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	28.3% 2.26mg	20.3% 1.63mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	11.7% 0.27mg	39.7% 0.91mg	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	9.64% 67.5mg	63.5% 445mg	700mg per day for Men 19-50 years
Potassium	22.3% 758mg	35.5% 1207mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	41% 22.6μg	55μg per day for Men 19-50 years
Sodium	30.4% 456mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	37% 4.1mg	11mg per day for Men 19-50 years
Water	10% 376g	9.63% 356g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes in Juice with Salt VS Shiitake Mushrooms per 14 oz

Compare the macro and micronutrient content in 14 oz of Tomatoes in Juice with Salt versus 14 oz of Shiitake Mushrooms to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Tomatoes in Juice with Salt vs Shiitake Mushrooms:

• 14 ounces of Tomatoes in Juice with Salt have 38.3 times more Vitamin B1 than Shiitake Mushrooms.
• While 14 oz of Raw Shiitake Mushrooms contain 3.9 times more Vitamin B2, 5.4 times more Vitamin B3, 12.8 times more Vitamin B5, 2.6 times more Vitamin B6, 1.6 times more Vitamin B9 and more Vitamin D than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 14 ounces of Tomatoes in Juice with Salt have insufficient amounts of Vitamin D
• 14 ounces of Shiitake Mushrooms have insufficient amounts of Vitamin B1

Comparing minerals per 14 ounces for Tomatoes in Juice with Salt vs Shiitake Mushrooms:

• 14 ounces of Tomatoes in Juice with Salt have 16.5 times more Calcium, 1.4 times more Iron and 12.8 times more Sodium than Shiitake Mushrooms.
• While 14 oz of Raw Shiitake Mushrooms contain 2.7 times more Copper, 2 times more Magnesium, 3.4 times more Manganese, 6.6 times more Phosphorus, 1.6 times more Potassium, 8.1 times more Selenium and 8.6 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Shiitake Mushrooms contain similar levels of Water per 14 ounces.
• 14 ounces of Tomatoes in Juice with Salt lack sufficient amounts of Selenium and Zinc
• 14 ounces of Shiitake Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Raw Shiitake Mushrooms contain 2 times more Carbohydrate, 1.3 times more Fiber and 2.8 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Shiitake Mushrooms offer comparable quantities of Sugars per 14 ounces.
• 14 ounces of Tomatoes in Juice with Salt provide inadequate amounts of Protein
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Raw Shiitake Mushrooms provide inadequate amounts of Energy in 14 ounces.