Comparing Nutrients in 1 kilogram Stewed Canned Tomatoes VS Grilled Portabella Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Grilled Portabella Mushrooms	36%	14%	50%

Macro Nutrients

	Stewed Canned Tomatoes	Grilled Portabella Mushrooms	Recommended Dietary Allowance
Energy	8.97% 260kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	5.98% 5.8g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	4.35% 0.74g	13.6% 2.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.6% 62g	34% 44.4g	130g per day for Men 19-50 years
Sugars	48.6% 35.2g	31% 22.6g	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	26% 19g	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	% 16.3g	% 22.6g	g per day for Men 19-50 years
Sucrose	% 0.2g	% 0g	g per day for Men 19-50 years
Fiber	26.3% 10g	58% 22g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	58.6% 32.8g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Grilled Portabella Mushrooms	Recommended Dietary Allowance
Vitamin A	10% 90μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.3% 0.46mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	310% 4.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	391% 62.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.8% 1.14mg	252% 12.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	94% 1.22mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	370% 111μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	12.5% 50μg	47.5% 190μg	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	87.8% 79mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	23.3% 140IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	55.3% 8.3mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Grilled Portabella Mushrooms	Recommended Dietary Allowance
Calcium	34% 340mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	124% 1.12mg	432% 3.9mg	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	166% 13.3mg	50% 4mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	25.7% 0.59mg	29% 0.67mg	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	28.6% 200mg	193% 1350mg	700mg per day for Men 19-50 years
Potassium	61% 2070mg	129% 4370mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	398% 219μg	55μg per day for Men 19-50 years
Sodium	147% 2210mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	59% 6.5mg	11mg per day for Men 19-50 years
Water	24.7% 915g	24.5% 907g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Grilled Portabella Mushrooms per 1 kg

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

Lets compare vitamin content per 1 kilogram of Stewed Canned Tomatoes vs Grilled Portabella Mushrooms:

• 1 kilogram of Stewed Canned Tomatoes has more Vitamin C, more Vitamin E and more Vitamin K than Grilled Portabella Mushrooms.
• While 1 kg of Grilled Portabella Mushrooms contains 1.6 times more Vitamin B1, 11.5 times more Vitamin B2, 8.8 times more Vitamin B3, 11.1 times more Vitamin B5, 7.2 times more Vitamin B6, 3.8 times more Vitamin B9 and more Vitamin D than Stewed Canned Ripe Red Tomatoes.
• 1 kilogram of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6, Vitamin B9 and Vitamin D
• 1 kilogram of Grilled Portabella Mushrooms have insufficient amounts of Vitamin C, Vitamin E and Vitamin K
• Both Stewed Canned Ripe Red Tomatoes as well as Grilled Portabella Mushrooms have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Stewed Canned Tomatoes vs Grilled Portabella Mushrooms:

• 1 kilogram of Stewed Canned Tomatoes has 11.3 times more Calcium, 3.3 times more Iron and 20.1 times more Sodium than Grilled Portabella Mushrooms.
• While 1 kg of Grilled Portabella Mushrooms contains 3.5 times more Copper, 6.8 times more Phosphorus, 2.1 times more Potassium, 36.5 times more Selenium and 3.8 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Grilled Portabella Mushrooms contain similar levels of Magnesium, Manganese and Water per one kilogram.
• 1 kilogram of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc
• 1 kilogram of Grilled Portabella Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Stewed Canned Tomatoes has 1.4 times more Carbohydrate, 1.6 times more Sugars and more Fructose than Grilled Portabella Mushrooms.
• While 1 kg of Grilled Portabella Mushrooms contains 2.2 times more Fiber and 3.6 times more Protein than Stewed Canned Ripe Red Tomatoes.
• 1 kilogram of Stewed Canned Tomatoes provide inadequate amounts of Protein
• Both Stewed Canned Ripe Red Tomatoes as well as Grilled Portabella Mushrooms provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.