Comparing Nutrients in 1 pound White Mushrooms VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
White Mushrooms	43%	11%	46%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	White Mushrooms	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	3.44% 100kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	4.27% 0.73g	1.97% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.4% 14.8g	21.6% 28g	130g per day for Men 19-50 years
Sugars	12.4% 9g	22% 16g	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	1.06% 0.77g	11.8% 8.53g	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	% 6.7g	% 7.4g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.091g	g per day for Men 19-50 years
Fiber	12% 4.54g	12% 4.54g	38g per day for Men 19-50 years
Protein	25% 14g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	White Mushrooms	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.54% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.6% 0.37mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	140% 1.82mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	102% 16.4mg	20.2% 3.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	136% 6.8mg	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	5.93% 0.077mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	137% 41μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19.3% 77μg	5.67% 22.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	7.56% 0.18μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	10.6% 9.53mg	40% 36mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	5.3% 31.8IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.3% 0.045mg	25% 3.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	9.07% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Mushrooms	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	160% 1.44mg	56.4% 0.51mg	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	28.3% 2.27mg	75.4% 6.03mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	9.27% 0.21mg	11.6% 0.27mg	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	55.7% 390mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	42.4% 1442mg	27.6% 939mg	3400mg per day for Men 19-50 years
Selenium	76.7% 42μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	67% 1002mg	1500mg per day for Men 19-50 years
Zinc	21.4% 2.36mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	11.3% 419g	11.2% 415g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of White Mushrooms vs Stewed Canned Tomatoes:

• Raw White Mushrooms have 1.8 times more Vitamin B1, 11.5 times more Vitamin B2, 5.1 times more Vitamin B3, 13.2 times more Vitamin B5, 6.1 times more Vitamin B6, 3.4 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain more Vitamin A, 3.8 times more Vitamin C, 83 times more Vitamin E and more Vitamin K than Raw White Mushrooms.

Comparing minerals per 1 pound for White Mushrooms vs Stewed Canned Tomatoes:

• Raw White Mushrooms have 2.8 times more Copper, 4.3 times more Phosphorus, 1.5 times more Potassium, 15.5 times more Selenium and 3.1 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 11.3 times more Calcium, 2.7 times more Iron, 1.3 times more Magnesium, 1.3 times more Manganese and 44.2 times more Sodium than Raw White Mushrooms.
• Both Raw White Mushrooms and Stewed Canned Ripe Red Tomatoes have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw White Mushrooms have 3.4 times more Protein than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 1.9 times more Carbohydrate, 1.8 times more Sugars and 11.1 times more Fructose than Raw White Mushrooms.
• Both Raw White Mushrooms and Stewed Canned Ripe Red Tomatoes have similar amounts of Fiber per 1 lb.
• Both Raw White Mushrooms as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.