Comparing Nutrients in 1 kilogram Tomatoes in Juice with Salt VS Microwaved White Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Microwaved White Mushrooms	36%	9%	55%

Macro Nutrients

	Tomatoes in Juice with Salt	Microwaved White Mushrooms	Recommended Dietary Allowance
Energy	5.5% 160kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	4.74% 4.6g	97g per day for Men 19-50 years
Saturated Fat	1.06% 0.34g	1.88% 0.6g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	5.7% 0.97g	16.5% 2.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.7% 34.7g	46.5% 60.4g	130g per day for Men 19-50 years
Sugars	35% 25.5g	0% 0g	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	18% 13g	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	% 12.4g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	50% 19g	65.8% 25g	38g per day for Men 19-50 years
Protein	14% 7.9g	70% 39g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Microwaved White Mushrooms	Recommended Dietary Allowance
Vitamin A	22.2% 200μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	479% 5.75mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.3% 0.55mg	332% 4.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.5% 7.12mg	334% 53.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.4% 1.17mg	392% 19.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85.4% 1.1mg	37.7% 0.49mg	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	20% 80μg	40% 160μg	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	140% 126mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	18.3% 110IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	39.3% 5.9mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21.7% 26μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Microwaved White Mushrooms	Recommended Dietary Allowance
Calcium	33% 330mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	57.8% 0.52mg	411% 3.7mg	0.9mg per day for Men 19-50 years
Fluoride	1.28% 51μg	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	71.3% 5.7mg	41.3% 3.3mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	28% 0.64mg	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	24.3% 170mg	181% 1270mg	700mg per day for Men 19-50 years
Potassium	56% 1910mg	144% 4880mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	327% 180μg	55μg per day for Men 19-50 years
Sodium	76.7% 1150mg	11.3% 170mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	66.4% 7.3mg	11mg per day for Men 19-50 years
Water	25.6% 948g	24% 885g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes in Juice with Salt VS Microwaved White Mushrooms per 1 kg

Compare the macro and micronutrient content in 1 kg of Tomatoes in Juice with Salt versus 1 kg of Microwaved White Mushrooms to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Tomatoes in Juice with Salt vs Microwaved White Mushrooms:

• 1 kilogram of Tomatoes in Juice with Salt has more Vitamin A, 9.6 times more Vitamin B1, 2.3 times more Vitamin B6, more Vitamin C, more Vitamin E and more Vitamin K than Microwaved White Mushrooms.
• While 1 kg of Microwaved White Mushrooms contains 7.8 times more Vitamin B2, 7.5 times more Vitamin B3, 16.8 times more Vitamin B5 and 2 times more Vitamin B9 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 1 kilogram of Microwaved White Mushrooms have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Microwaved White Mushrooms have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Tomatoes in Juice with Salt vs Microwaved White Mushrooms:

• 1 kilogram of Tomatoes in Juice with Salt has 5.5 times more Calcium, 1.7 times more Iron and 6.8 times more Sodium than Microwaved White Mushrooms.
• While 1 kg of Microwaved White Mushrooms contains 7.1 times more Copper, 1.4 times more Magnesium, 7.5 times more Phosphorus, 2.6 times more Potassium, 25.7 times more Selenium and 6.1 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Microwaved White Mushrooms contain similar levels of Manganese and Water per one kilogram.
• 1 kilogram of Tomatoes in Juice with Salt lack sufficient amounts of Selenium and Zinc
• 1 kilogram of Microwaved White Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Tomatoes in Juice with Salt has more Sugars than Microwaved White Mushrooms.
• While 1 kg of Microwaved White Mushrooms contains 1.7 times more Carbohydrate, 1.3 times more Fiber and 4.9 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 1 kilogram of Tomatoes in Juice with Salt provide inadequate amounts of Protein
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Microwaved White Mushrooms provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.