Comparing Nutrients in 1 pound Tomato Paste VS Morel Mushrooms

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

Nutrient Comparison: Tomato Paste VS Morel Mushrooms per 1 lb

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

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

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

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

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

Comparison of macro-nutrients per 1 pound:

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