Comparing Nutrients in 1 pound Tomatoes in Juice with Salt VS Stir-Fried White Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Stir-Fried White Mushrooms	43%	9%	48%

Macro Nutrients

	Tomatoes in Juice with Salt	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Energy	2.5% 72.6kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	1.54% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	4.27% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.7g	14% 18.3g	130g per day for Men 19-50 years
Sugars	16% 11.6g	0% 0g	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	8.2% 5.94g	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	% 5.62g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	22.7% 8.6g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	6.4% 3.6g	29% 16.2g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Vitamin A	10% 91μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	217% 2.6mg	36.3% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	162% 2.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.23mg	113% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	132% 6.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.7% 0.5mg	14.7% 0.19mg	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	9.07% 36.3μg	22.7% 91μg	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	63.5% 57mg	0% 0mg	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	18% 2.68mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.83% 11.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Calcium	15% 150mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	26.2% 0.24mg	147% 1.3mg	0.9mg per day for Men 19-50 years
Fluoride	0.58% 23μg	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	32.3% 2.6mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	9.27% 0.21mg	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	11% 77mg	68% 476mg	700mg per day for Men 19-50 years
Potassium	25.5% 866mg	53% 1796mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	115% 63μg	55μg per day for Men 19-50 years
Sodium	34.8% 522mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	4.95% 0.54mg	23.5% 2.6mg	11mg per day for Men 19-50 years
Water	11.6% 430g	11% 413g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes in Juice with Salt VS Stir-Fried White Mushrooms per 1 lb

Compare the macro and micronutrient content in 1 lb of Tomatoes in Juice with Salt versus 1 lb of Stir-Fried White Mushrooms to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Tomatoes in Juice with Salt vs Stir-Fried White Mushrooms:

• 1 pound of Tomatoes in Juice with Salt has more Vitamin A, 6 times more Vitamin B1, 2.6 times more Vitamin B6, more Vitamin C, more Vitamin E and more Vitamin K than Stir-Fried White Mushrooms.
• While 1 lb of Stir-Fried White Mushrooms contains 8.4 times more Vitamin B2, 5.6 times more Vitamin B3, 12.4 times more Vitamin B5 and 2.5 times more Vitamin B9 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 1 pound of Stir-Fried White Mushrooms have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Stir-Fried White Mushrooms have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Tomatoes in Juice with Salt vs Stir-Fried White Mushrooms:

• 1 pound of Tomatoes in Juice with Salt has 8.3 times more Calcium, 2.3 times more Iron, 1.4 times more Manganese and 9.6 times more Sodium than Stir-Fried White Mushrooms.
• While 1 lb of Stir-Fried White Mushrooms contains 5.6 times more Copper, 6.2 times more Phosphorus, 2.1 times more Potassium, 19.9 times more Selenium and 4.8 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Stir-Fried White Mushrooms contain similar levels of Magnesium and Water per one pound.
• 1 pound of Tomatoes in Juice with Salt lack sufficient amounts of Selenium and Zinc
• 1 pound of Stir-Fried White Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Tomatoes in Juice with Salt has more Sugars than Stir-Fried White Mushrooms.
• While 1 lb of Stir-Fried White Mushrooms contains 4.5 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Stir-Fried White Mushrooms offer comparable quantities of Carbohydrate and Fiber per one pound.
• 1 pound of Tomatoes in Juice with Salt provide inadequate amounts of Protein
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Stir-Fried White Mushrooms provide inadequate amounts of Energy, Omega 3 and Omega 6 in one pound.