Comparing Nutrients in 1 kilogram Cooked Ripe Red Tomatoes VS Enoki Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Enoki Mushrooms	24%	6%	70%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Enoki Mushrooms	Recommended Dietary Allowance
Energy	6.2% 180kcal	12.8% 370kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	25.6% 0.41g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	4.82% 0.82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40g	60% 78g	130g per day for Men 19-50 years
Sugars	34.3% 25g	3.03% 2.2g	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	% 12g	% 2.2g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	18.4% 7g	71% 27g	38g per day for Men 19-50 years
Protein	17% 9.5g	47.5% 26.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Enoki Mushrooms	Recommended Dietary Allowance
Vitamin A	26.7% 240μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	188% 2.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	154% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.3% 5.32mg	440% 70.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	270% 13.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	77% 1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	417% 125μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	32.5% 130μg	120% 480μg	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	253% 228mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	8.33% 50IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	37.3% 5.6mg	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Enoki Mushrooms	Recommended Dietary Allowance
Calcium	11% 110mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	119% 1.07mg	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	85% 6.8mg	144% 11.5mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	45.7% 1.05mg	32.6% 0.75mg	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	40% 280mg	150% 1050mg	700mg per day for Men 19-50 years
Potassium	64% 2180mg	106% 3590mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	59% 6.5mg	11mg per day for Men 19-50 years
Water	25.5% 943g	24% 883g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Ripe Red Tomatoes VS Enoki Mushrooms per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Ripe Red Tomatoes versus 1 kg of Enoki Mushrooms to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Ripe Red Tomatoes vs Enoki Mushrooms:

• 1 kilogram of Cooked Ripe Red Tomatoes has more Vitamin C, 56 times more Vitamin E and more Vitamin K than Enoki Mushrooms.
• While 1 kg of Raw Enoki Mushrooms contains 6.3 times more Vitamin B1, 9.1 times more Vitamin B2, 13.2 times more Vitamin B3, 10.5 times more Vitamin B5, 1.3 times more Vitamin B6 and 3.7 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• 1 kilogram of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2
• 1 kilogram of Enoki Mushrooms have insufficient amounts of Vitamin C, Vitamin E and Vitamin K
• Both Cooked Ripe Red Tomatoes as well as Raw Enoki Mushrooms have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Ripe Red Tomatoes vs Enoki Mushrooms:

• 1 kilogram of Cooked Ripe Red Tomatoes has 1.4 times more Manganese than Enoki Mushrooms.
• While 1 kg of Raw Enoki Mushrooms contains 1.4 times more Copper, 1.7 times more Iron, 1.8 times more Magnesium, 3.8 times more Phosphorus, 1.6 times more Potassium, 4.4 times more Selenium and 4.6 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Enoki Mushrooms contain similar levels of Water per one kilogram.
• 1 kilogram of Cooked Ripe Red Tomatoes lack sufficient amounts of Selenium and Zinc
• Both Cooked Ripe Red Tomatoes as well as Raw Enoki Mushrooms lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Ripe Red Tomatoes has 11.3 times more Sugars than Enoki Mushrooms.
• While 1 kg of Raw Enoki Mushrooms contains 20.5 times more Omega 3, 1.9 times more Carbohydrate, 3.9 times more Fiber and 2.8 times more Protein than Cooked Ripe Red Tomatoes.
• 1 kilogram of Cooked Ripe Red Tomatoes provide inadequate amounts of Omega 3, Fiber and Protein
• Both Cooked Ripe Red Tomatoes as well as Raw Enoki Mushrooms provide inadequate amounts of Energy and Omega 6 in one kilogram.