Comparing Nutrients in 1 pound Morel Mushrooms VS Tomato Paste

Macros Ratio

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

Macro Nutrients

	Morel Mushrooms	Tomato Paste	Recommended Dietary Allowance
Energy	4.85% 141kcal	13% 372kcal	2900kcal per day for Men 19-50 years
Fat	2.67% 2.6g	2.2% 2.13g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.29g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	0% 0g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	5.74% 0.98g	4.06% 0.69g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.8% 23g	66% 85.8g	130g per day for Men 19-50 years
Sugars	3.75% 2.72g	76.2% 55.2g	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	0% 0g	36.6% 26.5g	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	% 2.72g	% 26g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.36g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	49% 18.6g	38g per day for Men 19-50 years
Protein	25.3% 14g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Morel Mushrooms	Tomato Paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	38.3% 345μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	71.5% 0.93mg	53.4% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64% 10.2mg	87.2% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	13% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.5% 0.62mg	75.4% 0.98mg	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	10.2% 41μg	13.6% 54.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	110% 99mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	156% 934IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	130% 19.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	43% 51.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Morel Mushrooms	Tomato Paste	Recommended Dietary Allowance
Calcium	19.5% 195mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	315% 2.83mg	184% 1.66mg	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	691% 55.2mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	20.5% 86mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	116% 2.66mg	59.6% 1.37mg	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	126% 880mg	53.8% 376mg	700mg per day for Men 19-50 years
Potassium	55% 1864mg	135% 4599mg	3400mg per day for Men 19-50 years
Selenium	18% 9.98μg	43.7% 24μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	18% 268mg	1500mg per day for Men 19-50 years
Zinc	83.7% 9.2mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	11% 406g	9% 333g	3700g per day for Men 19-50 years

Nutrient Comparison: Morel Mushrooms VS Tomato Paste per 1 lb

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

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

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

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

• 1 pound of Morel Mushrooms has 1.7 times more Copper, 4.1 times more Iron, 1.9 times more Manganese, 2.3 times more Phosphorus, 3.2 times more Zinc and 1.2 times more Water than Tomato Paste.
• While 1 lb of Canned Tomato Paste contains 2.2 times more Magnesium, 2.5 times more Potassium, 2.4 times more Selenium and 2.8 times more Sodium than Raw Morel Mushrooms.
• Both Morel Mushrooms and Tomato Paste contain similar levels of Calcium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Canned Tomato Paste contains 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 Raw Morel Mushrooms.
• 1 pound of Morel Mushrooms provide inadequate amounts of Energy
• Both Raw Morel Mushrooms as well as Canned Tomato Paste provide inadequate amounts of Omega 3 and Omega 6 in one pound.