Comparing Nutrients in 1 pound Shiitake Mushrooms VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Shiitake Mushrooms	22%	11%	67%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Shiitake Mushrooms	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	5.3% 154kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	NA	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	NA	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	NA	1.12% 0.19g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.7% 30.8g	14% 18g	130g per day for Men 19-50 years
Sugars	15% 10.8g	15.6% 11.3g	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	8.2% 5.94g	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	% 10.8g	% 5.35g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	30% 11.3g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	18% 10g	7.7% 4.3g	56g per day for Men 19-50 years

Vitamins

	Shiitake Mushrooms	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	12% 109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75.7% 0.98mg	7.68% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	110% 17.6mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	136% 6.8mg	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	102% 1.33mg	27.6% 0.36mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	91% 27.4μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	14.7% 59μg	14.7% 59μg	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	115% 103mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	13.6% 81.6IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	17% 2.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Shiitake Mushrooms	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	0.91% 9.07mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	71.6% 0.64mg	37.8% 0.34mg	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	23.2% 1.86mg	38.6% 3.1mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	45.4% 1.04mg	20.7% 0.48mg	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	72.6% 508mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	40.6% 1379mg	29% 989mg	3400mg per day for Men 19-50 years
Selenium	47% 26μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	42.5% 4.67mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	11% 407g	11.6% 428g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Shiitake Mushrooms vs Cooked Ripe Red Tomatoes:

• Raw Shiitake Mushrooms have 9.9 times more Vitamin B2, 7.3 times more Vitamin B3, 11.6 times more Vitamin B5, 3.7 times more Vitamin B6 and more Vitamin D than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 2.4 times more Vitamin B1 than Raw Shiitake Mushrooms.
• Both Raw Shiitake Mushrooms and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B9 per 1 lb.

Comparing minerals per 1 pound for Shiitake Mushrooms vs Cooked Ripe Red Tomatoes:

• Raw Shiitake Mushrooms have 1.9 times more Copper, 2.2 times more Magnesium, 2.2 times more Manganese, 4 times more Phosphorus, 1.4 times more Potassium, 11.4 times more Selenium and 7.4 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 5.5 times more Calcium and 1.7 times more Iron than Raw Shiitake Mushrooms.
• Both Raw Shiitake Mushrooms and Cooked Ripe Red Tomatoes have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Shiitake Mushrooms have 1.9 times more Energy, 1.7 times more Carbohydrate, 3.6 times more Fiber and 2.4 times more Protein than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain more Fructose than Raw Shiitake Mushrooms.
• Both Raw Shiitake Mushrooms and Cooked Ripe Red Tomatoes have similar amounts of Sugars per 1 lb.
• Both Raw Shiitake Mushrooms as well as Cooked Ripe Red Tomatoes have insufficient amounts of Fat, Glucose and Sucrose in 1 lb.