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

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Cooked Shiitake Mushrooms with Salt	9%	3%	88%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Cooked Shiitake Mushrooms with Salt	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	0.9% 0.87g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	0.98% 0.17g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.2% 16g	44% 57g	130g per day for Men 19-50 years
Sugars	13.6% 9.9g	21% 15.2g	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	NA	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	% 4.7g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	7.3% 2.78g	22% 8.33g	38g per day for Men 19-50 years
Protein	6.73% 3.77g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Cooked Shiitake Mushrooms with Salt	Recommended Dietary Allowance
Vitamin A	10.6% 95μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	12.2% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	52% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	37.2% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	285% 14.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	48.5% 0.63mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	13% 51.6μg	21% 83.3μg	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	101% 90mg	1.32% 1.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	18.5% 111IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	15% 2.22mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Cooked Shiitake Mushrooms with Salt	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	395% 3.56mg	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	33.7% 2.7mg	22% 1.75mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	35.2% 0.81mg	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	16% 111mg	16.4% 115mg	700mg per day for Men 19-50 years
Potassium	25.4% 865mg	13.7% 464mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	179% 98μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	63.5% 953mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	48% 5.28mg	11mg per day for Men 19-50 years
Water	10% 374g	8.95% 331g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Ripe Red Tomatoes VS Cooked Shiitake Mushrooms with Salt per 14 oz

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

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

• 14 ounces of Cooked Ripe Red Tomatoes have more Vitamin A, 76 times more Vitamin C, more Vitamin E and more Vitamin K than Cooked Shiitake Mushrooms with Salt.
• While 14 oz of Cooked Shiitake Mushrooms with Salt contain 7.7 times more Vitamin B2, 2.8 times more Vitamin B3, 27.8 times more Vitamin B5, 2 times more Vitamin B6, 1.6 times more Vitamin B9 and more Vitamin D than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Cooked Shiitake Mushrooms with Salt provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2 and Vitamin D
• 14 ounces of Cooked Shiitake Mushrooms with Salt have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Cooked Ripe Red Tomatoes as well as Cooked Shiitake Mushrooms with Salt have insufficient amounts of Vitamin B12 in 14 ounces.

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

• 14 ounces of Cooked Ripe Red Tomatoes have 1.5 times more Iron and 1.9 times more Potassium than Cooked Shiitake Mushrooms with Salt.
• While 14 oz of Cooked Shiitake Mushrooms with Salt contain 11.9 times more Copper, 1.6 times more Magnesium, 1.9 times more Manganese, 49.6 times more Selenium, 21.8 times more Sodium and 9.5 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Cooked Shiitake Mushrooms with Salt contain similar levels of Phosphorus and Water per 14 ounces.
• 14 ounces of Cooked Ripe Red Tomatoes lack sufficient amounts of Selenium and Zinc
• Both Cooked Ripe Red Tomatoes as well as Cooked Shiitake Mushrooms with Salt lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Cooked Shiitake Mushrooms with Salt contain 3.6 times more Carbohydrate, 1.5 times more Sugars, 3 times more Fiber and 1.6 times more Protein than Cooked Ripe Red Tomatoes.
• 14 ounces of Cooked Ripe Red Tomatoes provide inadequate amounts of Fiber and Protein
• Both Cooked Ripe Red Tomatoes as well as Cooked Shiitake Mushrooms with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in 14 ounces.