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

Macros Ratio

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

Macro Nutrients

	Shiitake Mushrooms	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	11.7% 340kcal	5.5% 160kcal	2900kcal per day for Men 19-50 years
Fat	5.05% 4.9g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	NA	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	NA	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	NA	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	52.2% 68g	26.7% 34.7g	130g per day for Men 19-50 years
Sugars	33% 24g	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	% 24g	% 12.4g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	65.8% 25g	50% 19g	38g per day for Men 19-50 years
Protein	40% 22.4g	14% 7.9g	56g per day for Men 19-50 years

Vitamins

	Shiitake Mushrooms	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	NA	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	479% 5.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	167% 2.17mg	42.3% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	242% 38.8mg	44.5% 7.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	300% 15mg	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	225% 2.93mg	85.4% 1.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	202% 60.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	32.5% 130μg	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	30% 180IU	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

	Shiitake Mushrooms	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	2% 20mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	158% 1.42mg	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	51.3% 4.1mg	71.3% 5.7mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	100% 2.3mg	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	160% 1120mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	89.4% 3040mg	56% 1910mg	3400mg per day for Men 19-50 years
Selenium	104% 57μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	76.7% 1150mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	24.3% 897g	25.6% 948g	3700g per day for Men 19-50 years

Nutrient Comparison: Shiitake Mushrooms VS Tomatoes in Juice with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Shiitake Mushrooms versus 1 kg of Tomatoes in Juice with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Shiitake Mushrooms has 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 Tomatoes in Juice with Salt.
• While 1 kg of Canned Red Ripe Tomatoes in Tomato Juice with Salt contains 38.3 times more Vitamin B1 than Raw Shiitake Mushrooms.
• 1 kilogram of Shiitake Mushrooms have insufficient amounts of Vitamin B1
• 1 kilogram of Tomatoes in Juice with Salt have insufficient amounts of Vitamin D

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

• 1 kilogram of Shiitake Mushrooms has 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 Tomatoes in Juice with Salt.
• While 1 kg of Canned Red Ripe Tomatoes in Tomato Juice with Salt contains 16.5 times more Calcium, 1.4 times more Iron and 12.8 times more Sodium than Raw Shiitake Mushrooms.
• Both Shiitake Mushrooms and Tomatoes in Juice with Salt contain similar levels of Water per one kilogram.
• 1 kilogram of Shiitake Mushrooms lack sufficient amounts of Calcium
• 1 kilogram of Tomatoes in Juice with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

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