Comparing Nutrients in 1 pound Tomatoes VS UV Exposed Brown Mushrooms, Italian, Or Crimini

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
UV Exposed Brown Mushrooms, Italian, Or Crimini	36%	3%	61%

Macro Nutrients

	Tomatoes	UV Exposed Brown Mushrooms, Italian, Or Crimini	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	1.07% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.6% 17.6g	15% 19.5g	130g per day for Men 19-50 years
Sugars	16.5% 12g	10.8% 7.8g	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	8.57% 6.2g	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	% 5.67g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	14.3% 5.44g	7.16% 2.72g	38g per day for Men 19-50 years
Protein	7.13% 4g	20.2% 11.3g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	UV Exposed Brown Mushrooms, Italian, Or Crimini	Recommended Dietary Allowance
Vitamin A	21% 191μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	171% 2.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	108% 17.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.07% 0.4mg	136% 6.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	38.4% 0.5mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	7.1% 2.13μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17% 68μg	31.8% 127μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	19% 0.45μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	69% 62mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	965% 5788IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	16.3% 2.45mg	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	UV Exposed Brown Mushrooms, Italian, Or Crimini	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	8.16% 81.6mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	252% 2.27mg	0.9mg per day for Men 19-50 years
Fluoride	0.26% 10.4μg	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	15.3% 1.22mg	22.7% 1.8mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	28% 0.64mg	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	15.6% 109mg	77.8% 544mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	59.8% 2032mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	214% 118μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	45.4% 5mg	11mg per day for Men 19-50 years
Water	11.6% 429g	11.3% 418g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Tomatoes vs UV Exposed Brown Mushrooms, Italian, Or Crimini:

• Raw Ripe Red Tomatoes have more Vitamin A, more Vitamin C, 54 times more Vitamin E and more Vitamin K than Raw Brown Mushrooms, Italian, Or Crimini Exposed to UV.
• While Raw Brown Mushrooms, Italian, Or Crimini Exposed to UV contain 2.6 times more Vitamin B1, 25.8 times more Vitamin B2, 6.4 times more Vitamin B3, 16.9 times more Vitamin B5, 1.4 times more Vitamin B6, 1.9 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Raw Ripe Red Tomatoes.

Comparing minerals per 1 pound for Tomatoes vs UV Exposed Brown Mushrooms, Italian, Or Crimini:

• Raw Ripe Red Tomatoes have 1.2 times more Magnesium than Raw Brown Mushrooms, Italian, Or Crimini Exposed to UV.
• While Raw Brown Mushrooms, Italian, Or Crimini Exposed to UV contain 1.8 times more Calcium, 8.5 times more Copper, 1.5 times more Iron, 5 times more Phosphorus, 1.9 times more Potassium, more Selenium and 6.5 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Brown Mushrooms, Italian, Or Crimini Exposed to UV have similar amounts of Manganese and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Ripe Red Tomatoes have 1.5 times more Sugars and 2 times more Fiber than Raw Brown Mushrooms, Italian, Or Crimini Exposed to UV.
• While Raw Brown Mushrooms, Italian, Or Crimini Exposed to UV contain 2.8 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Brown Mushrooms, Italian, Or Crimini Exposed to UV have similar amounts of Carbohydrate per 1 lb.
• Both Raw Ripe Red Tomatoes as well as Raw Brown Mushrooms, Italian, Or Crimini Exposed to UV have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.