Comparing Nutrients in 1 kilogram White Mushrooms VS Tomato Puree

Macros Ratio

	Protein	Fat	Carbs
White Mushrooms	43%	11%	46%
Tomato Puree	15%	4%	81%

Macro Nutrients

	White Mushrooms	Tomato Puree	Recommended Dietary Allowance
Energy	7.6% 220kcal	13% 380kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	1.56% 0.5g	0.91% 0.29g	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	9.4% 1.6g	4.82% 0.82g	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	69% 89.8g	130g per day for Men 19-50 years
Sugars	27.3% 20g	66.6% 48.3g	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	2.34% 1.7g	33% 24g	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	% 24.5g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	26.3% 10g	50% 19g	38g per day for Men 19-50 years
Protein	55% 31g	29.5% 16.5g	56g per day for Men 19-50 years

Vitamins

	White Mushrooms	Tomato Puree	Recommended Dietary Allowance
Vitamin A	0% 0μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67.5% 0.81mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	309% 4mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	225% 36mg	92% 14.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	300% 15mg	88% 4.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80% 1.04mg	97% 1.26mg	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	27.5% 110μg	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	118% 106mg	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	131% 19.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	28.3% 34μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Mushrooms	Tomato Puree	Recommended Dietary Allowance
Calcium	3% 30mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	353% 3.18mg	319% 2.87mg	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	223% 18mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	20.4% 0.47mg	73.5% 1.7mg	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	57% 400mg	700mg per day for Men 19-50 years
Potassium	94% 3180mg	129% 4390mg	3400mg per day for Men 19-50 years
Selenium	169% 93μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	18.7% 280mg	1500mg per day for Men 19-50 years
Zinc	47.3% 5.2mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	25% 925g	23.8% 879g	3700g per day for Men 19-50 years

Nutrient Comparison: White Mushrooms VS Tomato Puree per 1 kg

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

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

• 1 kilogram of White Mushrooms has 3.2 times more Vitamin B1, 5 times more Vitamin B2, 2.5 times more Vitamin B3, 3.4 times more Vitamin B5 and 1.5 times more Vitamin B9 than Tomato Puree.
• While 1 kg of Canned Tomato Puree contains more Vitamin A, 5 times more Vitamin C, 197 times more Vitamin E and more Vitamin K than Raw White Mushrooms.
• Both White Mushrooms and Tomato Puree provide similar amounts of Vitamin B6 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 Puree have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of White Mushrooms has 2.2 times more Phosphorus, 13.3 times more Selenium and 1.4 times more Zinc than Tomato Puree.
• While 1 kg of Canned Tomato Puree contains 3.6 times more Iron, 2.6 times more Magnesium, 3.6 times more Manganese and 1.4 times more Potassium than Raw White Mushrooms.
• Both White Mushrooms and Tomato Puree contain similar levels of Copper and Water per one kilogram.
• 1 kilogram of Tomato Puree lack sufficient amounts of Selenium
• Both Raw White Mushrooms as well as Canned Tomato Puree lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of White Mushrooms has 1.9 times more Protein than Tomato Puree.
• While 1 kg of Canned Tomato Puree contains 2.8 times more Carbohydrate, 2.4 times more Sugars, 14 times more Fructose and 1.9 times more Fiber than Raw White Mushrooms.
• Both Raw White Mushrooms as well as Canned Tomato Puree provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.