Comparing Nutrients in 1 pound Tomatoes VS Morel Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Morel Mushrooms	33%	13%	54%

Macro Nutrients

	Tomatoes	Morel Mushrooms	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	4.85% 141kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	2.67% 2.6g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.92% 0.29g	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	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	13.6% 17.6g	17.8% 23g	130g per day for Men 19-50 years
Sugars	16.5% 12g	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	8.57% 6.2g	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	% 5.67g	% 2.72g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	14.3% 5.44g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	7.13% 4g	25.3% 14g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Morel Mushrooms	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	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	71.5% 0.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	64% 10.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.07% 0.4mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	47.5% 0.62mg	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	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	69% 62mg	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	16.3% 2.45mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Morel Mushrooms	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	315% 2.83mg	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	691% 55.2mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	20.5% 86mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	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	15.6% 109mg	126% 880mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	55% 1864mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	18% 9.98μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	83.7% 9.2mg	11mg per day for Men 19-50 years
Water	11.6% 429g	11% 406g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have more Vitamin A and 1.7 times more Vitamin B9 than Raw Morel Mushrooms.
• While Raw Morel Mushrooms contain 1.9 times more Vitamin B1, 10.8 times more Vitamin B2, 3.8 times more Vitamin B3, 4.9 times more Vitamin B5, 1.7 times more Vitamin B6 and more Vitamin D than Raw Ripe Red Tomatoes.

Comparing minerals per 1 pound for Tomatoes vs Morel Mushrooms:

• Raw Morel Mushrooms contain 4.3 times more Calcium, 10.6 times more Copper, 45.1 times more Iron, 1.7 times more Magnesium, 5.1 times more Manganese, 8.1 times more Phosphorus, 1.7 times more Potassium, more Selenium, 4.2 times more Sodium and 11.9 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Morel Mushrooms have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Ripe Red Tomatoes have 4.4 times more Sugars and more Fructose than Raw Morel Mushrooms.
• While Raw Morel Mushrooms contain 1.7 times more Energy, 2.7 times more Omega 6, 1.3 times more Carbohydrate, 2.3 times more Fiber and 3.5 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Raw Morel Mushrooms have insufficient amounts of Fat, Omega 3, Glucose and Sucrose in 1 lb.