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

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Boiled White Mushrooms with Salt	25%	12%	63%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Boiled White Mushrooms with Salt	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	1.92% 1.87g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	0.76% 0.24g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.98% 0.17g	4.18% 0.71g	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	16% 21g	130g per day for Men 19-50 years
Sugars	13.6% 9.9g	13% 9.3g	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	23% 8.73g	38g per day for Men 19-50 years
Protein	6.73% 3.77g	15.4% 8.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Boiled White 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	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	111% 17.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	171% 8.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	29% 0.38mg	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	18% 71.4μg	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	17.6% 16mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	5.3% 31.8IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	15% 2.22mg	0.26% 0.04mg	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	Boiled White Mushrooms with Salt	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	222% 2mg	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	86.3% 6.9mg	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	18% 0.42mg	20% 0.46mg	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	49.3% 345mg	700mg per day for Men 19-50 years
Potassium	25.4% 865mg	41.6% 1413mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	97% 53μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	63% 945mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	31.4% 3.45mg	11mg per day for Men 19-50 years
Water	10% 374g	9.77% 361g	3700g per day for Men 19-50 years

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

• Cooked Ripe Red Tomatoes have more Vitamin A, 5.7 times more Vitamin C, 56 times more Vitamin E and more Vitamin K than Boiled and Drained White Mushrooms with Salt.
• While Boiled and Drained White Mushrooms with Salt contain 2 times more Vitamin B1, 13.6 times more Vitamin B2, 8.4 times more Vitamin B3, 16.7 times more Vitamin B5, 1.4 times more Vitamin B9 and more Vitamin D than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Boiled and Drained White Mushrooms with Salt have similar amounts of Vitamin B6 per 14 oz.
• Both Cooked Ripe Red Tomatoes as well as Boiled and Drained White Mushrooms with Salt have insufficient amounts of Vitamin B12 in 14 oz.

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

• Cooked Ripe Red Tomatoes have 1.8 times more Calcium than Boiled and Drained White Mushrooms with Salt.
• While Boiled and Drained White Mushrooms with Salt contain 6.7 times more Copper, 2.6 times more Iron, 1.3 times more Magnesium, 3.1 times more Phosphorus, 1.6 times more Potassium, 26.8 times more Selenium, 21.6 times more Sodium and 6.2 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Boiled and Drained White Mushrooms with Salt have similar amounts of Manganese and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained White Mushrooms with Salt contain 4.3 times more Omega 6, 1.3 times more Carbohydrate, 3.1 times more Fiber and 2.3 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Boiled and Drained White Mushrooms with Salt have similar amounts of Sugars per 14 oz.
• Both Cooked Ripe Red Tomatoes as well as Boiled and Drained White Mushrooms with Salt have insufficient amounts of Energy, Fat, Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.