Comparing Nutrients in 1 pound Tomato Paste VS Boiled White Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Boiled White Mushrooms	25%	12%	63%

Macro Nutrients

	Tomato Paste	Boiled White Mushrooms	Recommended Dietary Allowance
Energy	13% 372kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.13g	2.2% 2.13g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	0.86% 0.28g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	4.06% 0.69g	4.78% 0.81g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66% 85.8g	18.5% 24g	130g per day for Men 19-50 years
Sugars	76.2% 55.2g	14.6% 10.6g	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	36.6% 26.5g	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 1.36g	NA	g per day for Men 19-50 years
Fiber	49% 18.6g	26.3% 9.98g	38g per day for Men 19-50 years
Protein	35% 19.6g	17.6% 9.84g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Boiled White 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	27.6% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53.4% 0.69mg	105% 1.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.2% 14mg	126% 20.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.64mg	196% 9.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	75.4% 0.98mg	33% 0.43mg	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	20.4% 81.6μg	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	110% 99mg	20% 18mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	6.05% 36.3IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	130% 19.5mg	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43% 51.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Boiled White Mushrooms	Recommended Dietary Allowance
Calcium	16.3% 163mg	2.72% 27.2mg	1000mg per day for Men 19-50 years
Copper	184% 1.66mg	254% 2.3mg	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	99% 7.9mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	59.6% 1.37mg	22.7% 0.52mg	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	56.4% 395mg	700mg per day for Men 19-50 years
Potassium	135% 4599mg	47.5% 1615mg	3400mg per day for Men 19-50 years
Selenium	43.7% 24μg	98% 54μg	55μg per day for Men 19-50 years
Sodium	18% 268mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	36% 3.95mg	11mg per day for Men 19-50 years
Water	9% 333g	11% 413g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Boiled White Mushrooms per 1 lb

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

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

• 1 pound of Tomato Paste has more Vitamin A, 2.3 times more Vitamin B6, 5.5 times more Vitamin C, 430 times more Vitamin E and more Vitamin K than Boiled White Mushrooms.
• While 1 lb of Boiled and Drained White Mushrooms contains 2 times more Vitamin B2, 1.4 times more Vitamin B3, 15.2 times more Vitamin B5 and 1.5 times more Vitamin B9 than Canned Tomato Paste.
• Both Tomato Paste and Boiled White Mushrooms provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Boiled White Mushrooms have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Canned Tomato Paste as well as Boiled and Drained White Mushrooms have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Tomato Paste vs Boiled White Mushrooms:

• 1 pound of Tomato Paste has 6 times more Calcium, 1.7 times more Iron, 3.5 times more Magnesium, 2.6 times more Manganese, 2.8 times more Potassium and 29.5 times more Sodium than Boiled White Mushrooms.
• While 1 lb of Boiled and Drained White Mushrooms contains 1.4 times more Copper, 2.2 times more Selenium and 1.4 times more Zinc than Canned Tomato Paste.
• Both Tomato Paste and Boiled White Mushrooms contain similar levels of Phosphorus per one pound.
• 1 pound of Boiled White Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Tomato Paste has 2.9 times more Energy, 3.6 times more Carbohydrate, 5.2 times more Sugars, 1.9 times more Fiber and 2 times more Protein than Boiled White Mushrooms.
• 1 pound of Boiled White Mushrooms provide inadequate amounts of Energy
• Both Canned Tomato Paste as well as Boiled and Drained White Mushrooms provide inadequate amounts of Omega 3 and Omega 6 in one pound.