Comparing Nutrients in 1 kilogram Morel Mushrooms VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Morel Mushrooms	33%	13%	54%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Morel Mushrooms	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	10.7% 310kcal	5.5% 160kcal	2900kcal per day for Men 19-50 years
Fat	5.88% 5.7g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	2.03% 0.65g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	12.6% 2.15g	5.7% 0.97g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39.2% 51g	26.7% 34.7g	130g per day for Men 19-50 years
Sugars	8.28% 6g	35% 25.5g	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% 0g	18% 13g	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	% 6g	% 12.4g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	73.7% 28g	50% 19g	38g per day for Men 19-50 years
Protein	55.7% 31g	14% 7.9g	56g per day for Men 19-50 years

Vitamins

	Morel Mushrooms	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57.5% 0.69mg	479% 5.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	158% 2.05mg	42.3% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	141% 22.5mg	44.5% 7.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	88% 4.4mg	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	85.4% 1.1mg	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	22.5% 90μg	20% 80μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	140% 126mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	343% 2060IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	39.3% 5.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	21.7% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Morel Mushrooms	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	43% 430mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	694% 6.25mg	57.8% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.28% 51μg	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	1523% 122mg	71.3% 5.7mg	8mg per day for Men 19-50 years
Magnesium	45.2% 190mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	255% 5.87mg	29.6% 0.68mg	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	277% 1940mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	121% 4110mg	56% 1910mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	14% 210mg	76.7% 1150mg	1500mg per day for Men 19-50 years
Zinc	185% 20.3mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	24.2% 896g	25.6% 948g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Morel Mushrooms vs Tomatoes in Juice with Salt:

• Raw Morel Mushrooms have 3.7 times more Vitamin B2, 3.2 times more Vitamin B3, 3.8 times more Vitamin B5, 1.2 times more Vitamin B6 and more Vitamin D than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain more Vitamin A and 8.3 times more Vitamin B1 than Raw Morel Mushrooms.
• Both Raw Morel Mushrooms and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Vitamin B9 per 1 kg.

Comparing minerals per 1 kilogram for Morel Mushrooms vs Tomatoes in Juice with Salt:

• Raw Morel Mushrooms have 1.3 times more Calcium, 12 times more Copper, 21.4 times more Iron, 1.9 times more Magnesium, 8.6 times more Manganese, 11.4 times more Phosphorus, 2.2 times more Potassium, 3.1 times more Selenium and 16.9 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 5.5 times more Sodium than Raw Morel Mushrooms.
• Both Raw Morel Mushrooms and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Morel Mushrooms have 1.9 times more Energy, 2.2 times more Omega 6, 1.5 times more Carbohydrate, 1.5 times more Fiber and 3.9 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 4.3 times more Sugars and more Fructose than Raw Morel Mushrooms.
• Both Raw Morel Mushrooms as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Fat, Omega 3, Glucose and Sucrose in 1 kg.