Comparing Nutrients in 1 kilogram Stir-Fried White Mushrooms VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried White Mushrooms	43%	9%	48%
Tomatoes	17%	9%	74%

Macro Nutrients

	Stir-Fried White Mushrooms	Tomatoes	Recommended Dietary Allowance
Energy	8.97% 260kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	3.4% 3.3g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	9.4% 1.6g	4.7% 0.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40.4g	30% 39g	130g per day for Men 19-50 years
Sugars	0% 0g	36.3% 26.3g	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	0% 0g	19% 13.7g	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	% 0g	% 12.5g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	47.4% 18g	31.6% 12g	38g per day for Men 19-50 years
Protein	64% 35.8g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried White Mushrooms	Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	46.7% 420μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	80% 0.96mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	356% 4.63mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	249% 40mg	37% 5.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	290% 14.5mg	18% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.3% 0.42mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	15.6% 4.7μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	50% 200μg	37.5% 150μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	152% 137mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	13.3% 80IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	36% 5.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	66% 79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stir-Fried White Mushrooms	Tomatoes	Recommended Dietary Allowance
Calcium	4% 40mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	323% 2.9mg	65.6% 0.59mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.58% 23μg	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	31.3% 2.5mg	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	20.4% 0.47mg	49.6% 1.14mg	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	150% 1050mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	116% 3960mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	253% 139μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	52% 5.7mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	24.6% 911g	25.5% 945g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Stir-Fried White Mushrooms vs Tomatoes:

• Stir-Fried White Mushrooms have 2.6 times more Vitamin B1, 24.4 times more Vitamin B2, 6.7 times more Vitamin B3, 16.3 times more Vitamin B5, 1.3 times more Vitamin B9 and more Vitamin D than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain more Vitamin A, 1.9 times more Vitamin B6, more Vitamin C, more Vitamin E and more Vitamin K than Stir-Fried White Mushrooms.
• Both Stir-Fried White Mushrooms as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Stir-Fried White Mushrooms vs Tomatoes:

• Stir-Fried White Mushrooms have 4.9 times more Copper, 4.4 times more Phosphorus, 1.7 times more Potassium, more Selenium and 3.4 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 2.5 times more Calcium and 2.4 times more Manganese than Stir-Fried White Mushrooms.
• Both Stir-Fried White Mushrooms and Raw Ripe Red Tomatoes have similar amounts of Iron, Magnesium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Stir-Fried White Mushrooms have 1.5 times more Fiber and 4.1 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain more Sugars and more Fructose than Stir-Fried White Mushrooms.
• Both Stir-Fried White Mushrooms and Raw Ripe Red Tomatoes have similar amounts of Carbohydrate per 1 kg.
• Both Stir-Fried White Mushrooms as well as Raw Ripe Red Tomatoes have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.