Comparing Nutrients in 1 kilogram Tomato Paste VS Canned Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Canned Mushrooms	25%	9%	66%

Macro Nutrients

	Tomato Paste	Canned Mushrooms	Recommended Dietary Allowance
Energy	28.3% 820kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	4.85% 4.7g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	3.13% 1g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	8.94% 1.52g	6.53% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	145% 189g	39% 51g	130g per day for Men 19-50 years
Sugars	168% 122g	32.3% 23.4g	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	80.7% 58.5g	NA	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	% 57.5g	NA	g per day for Men 19-50 years
Sucrose	% 3g	NA	g per day for Men 19-50 years
Fiber	108% 41g	63% 24g	38g per day for Men 19-50 years
Protein	77% 43.2g	33.4% 18.7g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Canned Mushrooms	Recommended Dietary Allowance
Vitamin A	84.4% 760μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	71% 0.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	118% 1.53mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	192% 30.8mg	100% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.4% 1.42mg	162% 8.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	166% 2.16mg	47% 0.61mg	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	30% 120μg	30% 120μg	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	243% 219mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	13.3% 80IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	287% 43mg	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	95% 114μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Canned Mushrooms	Recommended Dietary Allowance
Calcium	36% 360mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	406% 3.65mg	261% 2.35mg	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	373% 30mg	99% 7.9mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	131% 3.02mg	37.4% 0.86mg	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	119% 830mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	298% 10140mg	38% 1290mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	39.3% 590mg	283% 4250mg	1500mg per day for Men 19-50 years
Zinc	57.3% 6.3mg	65.5% 7.2mg	11mg per day for Men 19-50 years
Water	20% 735g	24.6% 911g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Canned Mushrooms per 1 kg

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

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

• 1 kilogram of Tomato Paste has more Vitamin A, 7.3 times more Vitamin B2, 1.9 times more Vitamin B3, 3.5 times more Vitamin B6, more Vitamin C, 430 times more Vitamin E and more Vitamin K than Canned Mushrooms.
• While 1 kg of Canned Mushrooms, Solids contains 1.4 times more Vitamin B1 and 5.7 times more Vitamin B5 than Canned Tomato Paste.
• Both Tomato Paste and Canned Mushrooms provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Canned Mushrooms have insufficient amounts of Vitamin A, Vitamin B2, Vitamin C, Vitamin E and Vitamin K
• Both Canned Tomato Paste as well as Canned Mushrooms, Solids have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Tomato Paste has 3.3 times more Calcium, 1.6 times more Copper, 3.8 times more Iron, 2.8 times more Magnesium, 3.5 times more Manganese, 1.3 times more Phosphorus, 7.9 times more Potassium and 1.3 times more Selenium than Canned Mushrooms.
• While 1 kg of Canned Mushrooms, Solids contains 7.2 times more Sodium than Canned Tomato Paste.
• Both Tomato Paste and Canned Mushrooms contain similar levels of Zinc per one kilogram.
• 1 kilogram of Canned Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Tomato Paste has 3.3 times more Energy, 3.7 times more Carbohydrate, 5.2 times more Sugars, 1.7 times more Fiber and 2.3 times more Protein than Canned Mushrooms.
• 1 kilogram of Canned Mushrooms provide inadequate amounts of Energy
• Both Canned Tomato Paste as well as Canned Mushrooms, Solids provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.