Comparing Nutrients in 1 kilogram Cooked Ripe Red Tomatoes VS Grilled Portabella Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Grilled Portabella Mushrooms	36%	14%	50%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Grilled Portabella Mushrooms	Recommended Dietary Allowance
Energy	6.2% 180kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	5.98% 5.8g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	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	31% 40g	34% 44.4g	130g per day for Men 19-50 years
Sugars	34.3% 25g	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	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	% 22.6g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	18.4% 7g	58% 22g	38g per day for Men 19-50 years
Protein	17% 9.5g	58.6% 32.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Grilled Portabella Mushrooms	Recommended Dietary Allowance
Vitamin A	26.7% 240μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	310% 4.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.3% 5.32mg	391% 62.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	252% 12.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	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	32.5% 130μg	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	253% 228mg	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	37.3% 5.6mg	0% 0mg	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	Grilled Portabella Mushrooms	Recommended Dietary Allowance
Calcium	11% 110mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	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	85% 6.8mg	50% 4mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	45.7% 1.05mg	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	40% 280mg	193% 1350mg	700mg per day for Men 19-50 years
Potassium	64% 2180mg	129% 4370mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	398% 219μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	7.33% 110mg	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	24.5% 907g	3700g per day for Men 19-50 years

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

• Cooked Ripe Red Tomatoes have more Vitamin A, more Vitamin C, more Vitamin E and more Vitamin K than Grilled Portabella Mushrooms.
• While Grilled Portabella Mushrooms contain 2 times more Vitamin B1, 18.3 times more Vitamin B2, 11.8 times more Vitamin B3, 9.8 times more Vitamin B5, 1.5 times more Vitamin B6, 1.5 times more Vitamin B9 and more Vitamin D than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Grilled Portabella Mushrooms have insufficient amounts of Vitamin B12 in 1 kg.

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

• Cooked Ripe Red Tomatoes have 3.7 times more Calcium, 1.7 times more Iron and 1.6 times more Manganese than Grilled Portabella Mushrooms.
• While Grilled Portabella Mushrooms contain 5.2 times more Copper, 1.4 times more Magnesium, 4.8 times more Phosphorus, 2 times more Potassium, 43.8 times more Selenium and 4.6 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Grilled Portabella Mushrooms have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cooked Ripe Red Tomatoes have more Fructose than Grilled Portabella Mushrooms.
• While Grilled Portabella Mushrooms contain 1.6 times more Energy, 5.5 times more Omega 6, 3.1 times more Fiber and 3.5 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Grilled Portabella Mushrooms have similar amounts of Carbohydrate and Sugars per 1 kg.
• Both Cooked Ripe Red Tomatoes as well as Grilled Portabella Mushrooms have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.