Comparing Nutrients in 1 kilogram White Mushrooms VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
White Mushrooms	43%	11%	46%
Tomato Paste	18%	4%	78%

Macro Nutrients

	White Mushrooms	Tomato Paste	Recommended Dietary Allowance
Energy	7.6% 220kcal	28.3% 820kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	4.85% 4.7g	97g per day for Men 19-50 years
Saturated Fat	1.56% 0.5g	3.13% 1g	32g per day for Men 19-50 years
Omega 3	0% 0g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	9.4% 1.6g	8.94% 1.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.6g	145% 189g	130g per day for Men 19-50 years
Sugars	27.3% 20g	168% 122g	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	2.34% 1.7g	80.7% 58.5g	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	% 15g	% 57.5g	g per day for Men 19-50 years
Sucrose	% 0g	% 3g	g per day for Men 19-50 years
Fiber	26.3% 10g	108% 41g	38g per day for Men 19-50 years
Protein	55% 31g	77% 43.2g	56g per day for Men 19-50 years

Vitamins

	White Mushrooms	Tomato Paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	84.4% 760μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67.5% 0.81mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	309% 4mg	118% 1.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	225% 36mg	192% 30.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	300% 15mg	28.4% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80% 1.04mg	166% 2.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	302% 91μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	42.5% 170μg	30% 120μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	16.7% 0.4μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	23.3% 21mg	243% 219mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	11.7% 70IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.67% 0.1mg	287% 43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	95% 114μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Mushrooms	Tomato Paste	Recommended Dietary Allowance
Calcium	3% 30mg	36% 360mg	1000mg per day for Men 19-50 years
Copper	353% 3.18mg	406% 3.65mg	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	62.5% 5mg	373% 30mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	20.4% 0.47mg	131% 3.02mg	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	123% 860mg	119% 830mg	700mg per day for Men 19-50 years
Potassium	94% 3180mg	298% 10140mg	3400mg per day for Men 19-50 years
Selenium	169% 93μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	39.3% 590mg	1500mg per day for Men 19-50 years
Zinc	47.3% 5.2mg	57.3% 6.3mg	11mg per day for Men 19-50 years
Water	25% 925g	20% 735g	3700g per day for Men 19-50 years

Nutrient Comparison: White Mushrooms VS Tomato Paste per 1 kg

Compare the macro and micronutrient content in 1 kg of White Mushrooms versus 1 kg of Tomato Paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of White Mushrooms vs Tomato Paste:

• 1 kilogram of White Mushrooms has 1.4 times more Vitamin B1, 2.6 times more Vitamin B2, 10.6 times more Vitamin B5 and 1.4 times more Vitamin B9 than Tomato Paste.
• While 1 kg of Canned Tomato Paste contains more Vitamin A, 2.1 times more Vitamin B6, 10.4 times more Vitamin C, 430 times more Vitamin E and more Vitamin K than Raw White Mushrooms.
• Both White Mushrooms and Tomato Paste provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of White Mushrooms have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw White Mushrooms as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for White Mushrooms vs Tomato Paste:

• 1 kilogram of White Mushrooms has 1.8 times more Selenium and 1.3 times more Water than Tomato Paste.
• While 1 kg of Canned Tomato Paste contains 12 times more Calcium, 6 times more Iron, 4.7 times more Magnesium, 6.4 times more Manganese, 3.2 times more Potassium and 11.8 times more Sodium than Raw White Mushrooms.
• Both White Mushrooms and Tomato Paste contain similar levels of Copper, Phosphorus and Zinc per one kilogram.
• 1 kilogram of White Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Canned Tomato Paste contains 3.7 times more Energy, 5.8 times more Carbohydrate, 6.2 times more Sugars, 34.4 times more Fructose, 4.1 times more Fiber and 1.4 times more Protein than Raw White Mushrooms.
• 1 kilogram of White Mushrooms provide inadequate amounts of Energy
• Both Raw White Mushrooms as well as Canned Tomato Paste provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.