Comparing Nutrients in 300 calories Enoki Mushrooms VS Tomatoes

Weight per 300 calories

• Enoki Mushrooms: 811g
• Tomatoes: 1667g

Enoki Mushrooms have 2.1 times more energy per 100g than Tomatoes. It has low energy density when compared to other foods. Raw Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 300 calories - Enoki Mushrooms or Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Enoki Mushrooms	24%	6%	70%
Tomatoes	17%	9%	74%

Macro Nutrients

	Enoki Mushrooms	Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.42% 2.35g	3.44% 3.33g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	1.46% 0.47g	32g per day for Men 19-50 years
Omega 3	20.8% 0.33g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	3.9% 0.66g	7.84% 1.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.7% 63.3g	50% 65g	130g per day for Men 19-50 years
Sugars	2.46% 1.8g	60.5% 44g	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	0% 0g	31.5% 23g	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	% 1.8g	% 21g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	57.6% 22g	52.6% 20g	38g per day for Men 19-50 years
Protein	38.5% 21.6g	26% 14.7g	56g per day for Men 19-50 years

Vitamins

	Enoki Mushrooms	Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	77.8% 700μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	152% 1.82mg	51.4% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	125% 1.62mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	356% 57mg	62% 9.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	219% 11mg	29.7% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62.4% 0.81mg	103% 1.33mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	338% 101μg	26% 7.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	97% 389μg	62.5% 250μg	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	0% 0mg	254% 228mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	6.76% 40.5IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.54% 0.081mg	60% 9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enoki Mushrooms	Tomatoes	Recommended Dietary Allowance
Calcium	0% 0mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	96% 0.87mg	109% 0.98mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.96% 38.3μg	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	117% 9.32mg	56.3% 4.5mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	43.7% 183mg	420mg per day for Men 19-50 years
Manganese	26.4% 0.61mg	82.6% 1.9mg	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	122% 851mg	57% 400mg	700mg per day for Men 19-50 years
Potassium	85.6% 2911mg	116% 3950mg	3400mg per day for Men 19-50 years
Selenium	32.4% 18μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.62% 24.3mg	5.56% 83.3mg	1500mg per day for Men 19-50 years
Zinc	48% 5.27mg	25.8% 2.83mg	11mg per day for Men 19-50 years
Water	19.4% 716g	42.6% 1575g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Enoki Mushrooms vs Tomatoes:

• Raw Enoki Mushrooms have 3 times more Vitamin B1, 5.1 times more Vitamin B2, 5.8 times more Vitamin B3, 7.4 times more Vitamin B5, 13 times more Vitamin B7, 1.6 times more Vitamin B9 and more Vitamin D than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.6 times more Vitamin B6, more Vitamin C, 111 times more Vitamin E and more Vitamin K than Raw Enoki Mushrooms.
• Both Raw Enoki Mushrooms as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Enoki Mushrooms vs Tomatoes:

• Raw Enoki Mushrooms have 2.1 times more Iron, 2.1 times more Phosphorus, more Selenium and 1.9 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain more Calcium, 1.4 times more Magnesium, 3.1 times more Manganese, 1.4 times more Potassium, 3.4 times more Sodium and 2.2 times more Water than Raw Enoki Mushrooms.
• Both Raw Enoki Mushrooms and Raw Ripe Red Tomatoes have similar amounts of Copper per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Enoki Mushrooms have 6.6 times more Omega 3 and 1.5 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.4 times more Fat, 2 times more Omega 6, 24.6 times more Sugars and more Fructose than Raw Enoki Mushrooms.
• Both Raw Enoki Mushrooms and Raw Ripe Red Tomatoes have similar amounts of Energy, Carbohydrate and Fiber per 300 kcal.
• Both Raw Enoki Mushrooms as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.