Comparing Nutrients in 1 kilogram Tomato Paste VS Morel Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Morel Mushrooms	33%	13%	54%

Macro Nutrients

	Tomato Paste	Morel Mushrooms	Recommended Dietary Allowance
Energy	28.3% 820kcal	10.7% 310kcal	2900kcal per day for Men 19-50 years
Fat	4.85% 4.7g	5.88% 5.7g	97g per day for Men 19-50 years
Saturated Fat	3.13% 1g	2.03% 0.65g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	8.94% 1.52g	12.6% 2.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	145% 189g	39.2% 51g	130g per day for Men 19-50 years
Sugars	168% 122g	8.28% 6g	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	0% 0g	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	% 6g	g per day for Men 19-50 years
Sucrose	% 3g	% 0g	g per day for Men 19-50 years
Fiber	108% 41g	73.7% 28g	38g per day for Men 19-50 years
Protein	77% 43.2g	55.7% 31g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Morel 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	57.5% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	118% 1.53mg	158% 2.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	192% 30.8mg	141% 22.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.4% 1.42mg	88% 4.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	166% 2.16mg	105% 1.36mg	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	22.5% 90μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	243% 219mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	343% 2060IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	287% 43mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	95% 114μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Morel Mushrooms	Recommended Dietary Allowance
Calcium	36% 360mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	406% 3.65mg	694% 6.25mg	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	1523% 122mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	45.2% 190mg	420mg per day for Men 19-50 years
Manganese	131% 3.02mg	255% 5.87mg	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	277% 1940mg	700mg per day for Men 19-50 years
Potassium	298% 10140mg	121% 4110mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	39.3% 590mg	14% 210mg	1500mg per day for Men 19-50 years
Zinc	57.3% 6.3mg	185% 20.3mg	11mg per day for Men 19-50 years
Water	20% 735g	24.2% 896g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Morel Mushrooms per 1 kg

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

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

• 1 kilogram of Tomato Paste has more Vitamin A, 1.4 times more Vitamin B3, 1.6 times more Vitamin B6 and 1.3 times more Vitamin B9 than Morel Mushrooms.
• While 1 kg of Raw Morel Mushrooms contains 1.3 times more Vitamin B2, 3.1 times more Vitamin B5 and more Vitamin D than Canned Tomato Paste.
• Both Tomato Paste and Morel Mushrooms provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Tomato Paste have insufficient amounts of Vitamin D
• 1 kilogram of Morel Mushrooms have insufficient amounts of Vitamin A

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

• 1 kilogram of Tomato Paste has 2.2 times more Magnesium, 2.5 times more Potassium, 2.4 times more Selenium and 2.8 times more Sodium than Morel Mushrooms.
• While 1 kg of Raw Morel Mushrooms contains 1.7 times more Copper, 4.1 times more Iron, 1.9 times more Manganese, 2.3 times more Phosphorus and 3.2 times more Zinc than Canned Tomato Paste.
• Both Tomato Paste and Morel Mushrooms contain similar levels of Calcium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Tomato Paste has 2.6 times more Energy, 3.7 times more Carbohydrate, 20.3 times more Sugars, more Fructose, 1.5 times more Fiber and 1.4 times more Protein than Morel Mushrooms.
• 1 kilogram of Morel Mushrooms provide inadequate amounts of Energy
• Both Canned Tomato Paste as well as Raw Morel Mushrooms provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.