Comparing Nutrients in 14 ounces Tomatoes VS Grilled UV Exposed Portabella Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Grilled UV Exposed Portabella Mushrooms	36%	14%	50%

Macro Nutrients

	Tomatoes	Grilled UV Exposed Portabella Mushrooms	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	2.37% 2.3g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.87% 0.32g	6.14% 1.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	12% 15.4g	13.6% 17.6g	130g per day for Men 19-50 years
Sugars	14.4% 10.4g	12.4% 8.97g	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	7.5% 5.44g	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	% 4.96g	% 8.97g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	23% 8.73g	38g per day for Men 19-50 years
Protein	6.24% 3.5g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Grilled UV Exposed Portabella Mushrooms	Recommended Dietary Allowance
Vitamin A	18.5% 167μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	123% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.36mg	155% 25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.06% 0.35mg	100% 5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	37.2% 0.48mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	6.2% 1.86μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 59.5μg	19% 75.4μg	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	60.4% 54.4mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	347% 2080IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	14.3% 2.14mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Grilled UV Exposed Portabella Mushrooms	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	172% 1.54mg	0.9mg per day for Men 19-50 years
Fluoride	0.23% 9.13μg	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	13.4% 1.07mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	19.7% 0.45mg	11.6% 0.27mg	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	13.6% 95mg	76.5% 536mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	51% 1734mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	158% 87μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	23.5% 2.58mg	11mg per day for Men 19-50 years
Water	10% 375g	9.72% 360g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Tomatoes vs Grilled UV Exposed Portabella Mushrooms:

• Raw Ripe Red Tomatoes have more Vitamin C, more Vitamin E and more Vitamin K than Grilled Portabella Mushrooms Exposed to UV.
• While Grilled Portabella Mushrooms Exposed to UV contain 1.9 times more Vitamin B1, 21.2 times more Vitamin B2, 10.5 times more Vitamin B3, 14.2 times more Vitamin B5, 1.5 times more Vitamin B6, 1.3 times more Vitamin B9 and more Vitamin D than Raw Ripe Red Tomatoes.

Comparing minerals per 14 ounces for Tomatoes vs Grilled UV Exposed Portabella Mushrooms:

• Raw Ripe Red Tomatoes have 3.3 times more Calcium and 1.7 times more Manganese than Grilled Portabella Mushrooms Exposed to UV.
• While Grilled Portabella Mushrooms Exposed to UV contain 6.6 times more Copper, 1.5 times more Iron, 5.6 times more Phosphorus, 1.8 times more Potassium, more Selenium and 3.8 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Grilled Portabella Mushrooms Exposed to UV have similar amounts of Magnesium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Ripe Red Tomatoes have more Fructose than Grilled Portabella Mushrooms Exposed to UV.
• While Grilled Portabella Mushrooms Exposed to UV contain 1.6 times more Energy, 3.3 times more Omega 6, 1.8 times more Fiber and 3.7 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Grilled Portabella Mushrooms Exposed to UV have similar amounts of Carbohydrate and Sugars per 14 oz.
• Both Raw Ripe Red Tomatoes as well as Grilled Portabella Mushrooms Exposed to UV have insufficient amounts of Fat, Omega 3, Glucose and Sucrose in 14 oz.